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Retirement should not be the first time you start thinking about longevity. Just like a small amount of money invested well can grow to become significant wealth, a small investment in your health can lead to years of a healthier, enjoyable life.
Second, you need an expert in the field of longevity. Ideally, this is a professional who believes in the power of innovative technology, and has the training and experience to discern what is really worthwhile. Your longevity expert will need to know how to tailor your longevity plan for your unique physiology and how to make adjustments as needed.
You need someone like us who will do for your health what your financial advisor does for your wealth.
When it comes to managing your money, chances are that you want to hire a financial adviser who can tell you some things you don’t already know. You want someone who will provide improved investments and be worth the rate.
By working with us, you’ll have more opportunities to spend doing the things that you love, enjoying the wealth that you’ve created, and being with the people that matter most to you.
When you’re investing in longevity, things work a bit like stocks. You can never really know how many happy birthdays you have left. How can you be sure that you’re on the right track, or know when it’s time to shift gears and do something different?
We believe it’s important that decisions about longevity are always based on test results. This is a huge part of the value that we offer to our clients. We do testing multiple times a year to make sure you’re on the right track.
You also have credits, which are the things you do that promote good health and longevity. Modern medical technology offers useful options that can add many more happy birthdays to your longevity bank account. (Some are only available by prescription, meaning you’ll need a healthcare professional to provide you with the treatment.)
After working together with Dr. Drobot to select the therapies that are best-suited for you, you’ll be able to get these powerful treatments here in our clinic. We’ll use your test results to give you evidence-based guidance to optimize factors such as dietary patterns and exercise habits for your unique physiology. All of this adds up to more credits, which translates to more years of healthy living.
Even though aging is inevitable, we can still continue to enjoy life well into old age—as long as we make the right investments in our health. Realistically, if you’re 80, we probably can’t get your cells to behave as though they’re 25. However, we may be able to get your cells to behave as though they’re 65 when you’re actually 80—and that’s highly significant in terms of extending life and preventing age-related diseases. Current technology definitely makes this possible. In fact, some experts believe that starting longevity treatments early can extend the potential lifespan to 150 years and beyond.
There certainly isn’t a shortage of longevity-related content that discusses the latest supplements, dietary approaches, and medical devices. It’s easy to get excited about the potential of everything you learn about, and it’s tempting to want to start using anything that sounds like it’s performed well in a study. After all, you don’t want to miss out on a great new treatment.
Biohackers are a group of highly motivated people out there who want to do everything possible to promote longevity. You may be one of them. These individuals strongly believe in the power of science and technology to extend years of their lives.
The problem is that longevity is far too complex to take a haphazard approach. Not all new treatments are worth pursuing, and what works for one person may actually be harmful to another. Some treatments may work against each other, meaning that more isn’t always better. In addition, longevity companies are not always upfront about the risks of the treatments that they’re promoting.
Optimal results depend on taking the big picture into consideration and creating an intentional plan that considers factors like your genetics, your lifestyle, and your body’s unique response to various treatments. It’s also important to recognize and consider the potential downsides of any new treatment when deciding which ones to pursue.
You may be among the lucky ones who have an established relationship with a primary care doctor that you trust. Even if you’ve been lucky enough to find a trustworthy doctor, the focus of conventional medicine is not longevity. Conventional medicine mainly focuses on the present—current symptom management and illness care. Generally, conventional medicine does not place much emphasis on long-term health investments.
Ultimately, you’re the one in charge of your own health journey and we’ll always respect any decisions that you make. Our expert health guides are here to assist you in making longevity-related choices.
Most of us want more than simply living for as many years as possible. We want to spend as much time as possible doing the things that we love. Life shouldn’t be about sacrifice and restriction, and your longevity treatments shouldn’t inhibit the quality of your life. For example, some of our clients have the goal of maintaining optimal athletic performance so that they can continue competing in a sport that they love. This might cause them to age a little faster, but their “why” makes this compromise worthwhile.
We believe that creating an optimal longevity plan must include taking ample time to learn what’s most important to you, as these factors will help determine which treatments are best suited for you. With the right expertise and attention, it’s entirely possible to create a plan that maximizes your longevity without sacrificing the very things that you’re living for.
However, for best results, we ask that you make an in-person visit to our clinic in Scottsdale at least once a year. We’re located in a beautiful, warm, and sunny area so that our clients enjoy their visits.
Imagine you are sitting in a quiet park surrounded by lush green trees and the calming sound of birds singing. Suddenly, you hear a loud bang and turn around to see a mugger attacking an innocent victim.
Your heart starts racing, your palms get sweaty, and you feel an intense rush of fear. This is the fight or flight response, a natural response to a threat. However, this response is not limited to physical threats; it can also be triggered by mental stressors such as anxiety, depression, or chronic stress.
Mental health is essential to our overall well-being, affecting how we feel, think, and behave. Recent studies suggest that mental health can also impact our longevity. Research shows that people who experience chronic mental health problems such as depression or anxiety are at a higher risk of developing chronic physical health conditions such as heart disease, diabetes, and even cancer.
So, how exactly does your mental health impact your longevity, and what can you do to improve it?
Meet Ms. Gertrude Baines, who lived to be 115 years old. Ms. Baines was born in 1894 in Georgia, USA. She lived through two world wars and the civil rights movement and saw many technological advancements. Yet, even in her later years, she remained mentally sharp and had a positive outlook on life. When asked about her secret to longevity, she credited her faith, family, and staying active.
Ms. Baines’ story is familiar. Many centenarians have lived long, fulfilling lives with robust mental health. According to a study published in the Journal of Aging Research, centenarians have better mental health and psychological well-being than younger adults.
One common factor among centenarians with strong mental health is their sense of purpose. They have a reason to get up in the morning and stay engaged in life. For Ms. Baines, her faith and family gave her a sense of purpose throughout her life.
Another factor is social support. Many centenarians have close relationships with family, friends, and their community. They value these connections and try to maintain them, which helps combat loneliness and isolation.
Centenarians also tend to practice healthy habits that contribute to good mental health. For example, they may engage in regular physical activity, eat a healthy diet, and get enough sleep. These habits can help reduce stress and anxiety, which can positively impact mental health.
One inspiring example of a centenarian with strong mental health is Ms. Agnes Fenton, who lived to be 112 years old. Ms. Fenton was born in 1905 in New Jersey, USA. Throughout her life, she remained mentally sharp and active. She even continued to drive until she was 105 years old!
Ms. Fenton credited her longevity to her positive attitude and staying active. She was known for her love of dancing and would often attend dance classes. She also enjoyed spending time with her family and friends, which helped her stay connected and engaged.
Centenarians are a testament to the fact that living long, healthy, physically, and mentally is possible. Their resilience, social support, positive attitude, and good physical health all contribute to their good mental health as they age. Adopting these same factors in our lives can increase our chances of living long, healthy lives.
One of the most significant ways mental health can impact longevity is through chronic stress. Chronic stress occurs when the body experiences ongoing stressors it cannot effectively manage. Over time, chronic stress can lead to chronic inflammation, linked to numerous chronic health conditions such as heart disease, diabetes, and cancer.
A study by Elizabeth Blackburn, a Nobel Prize-winning scientist, found that telomeres, the protective caps on the end of our chromosomes, shorten faster in people who experience chronic stress. Shortened telomeres are associated with aging and age-related diseases such as cancer, diabetes, and cardiovascular disease. Another study found that older adults with depressive symptoms had a faster rate of physical decline than those without depression.
On the other hand, positive emotions such as happiness, contentment, and satisfaction can have the opposite effect. They can help reduce stress, boost the immune system, and improve overall health. Studies have found that mindfulness meditation, which focuses on the present moment, can improve emotional well-being, reduce anxiety, and increase happiness.
Depression is a common mental health condition that affects millions of people worldwide. While depression can impact a person’s quality of life, recent studies suggest it can also impact longevity. For example, a study by the University of Edinburgh found that people with depression had a 20% higher risk of dying prematurely than those without depression. The study also found that the risk was highest in people with severe depression.
Anxiety is another common mental health condition that can impact longevity. A study by the University of California, San Francisco, found that people with anxiety had a higher risk of developing heart disease than those without anxiety. The study also found a higher risk in people with generalized anxiety disorder.
Loneliness is a growing concern in today’s society, with more and more people feeling isolated and disconnected. Recent studies suggest that loneliness can impact longevity, with lonely people having a higher risk of premature death. For example, a study by the University of California, San Francisco, found that people who reported feeling lonely had a 45% higher risk of death than those who did not. The study also found that the risk was higher in older adults.
While chronic stress, depression, anxiety, and loneliness can all impact longevity negatively, positive mental health can have the opposite effect. A study by the University of California, San Francisco, found that people with a positive outlook on life had longer telomeres associated with better health and longevity. The study also found that people who practiced mindfulness meditation had longer telomeres than those who did not.
Biomedical interventions refer to treatments or therapies that involve medication, medical devices, or other medical procedures to improve mental health. While lifestyle changes and therapy can be effective in treating mental health issues, some individuals may require additional support in the form of biomedical interventions. This section will discuss some of the most common biomedical interventions used to improve mental health.
Medications are among the most common biomedical interventions for treating mental health disorders. Antidepressants, for example, are often used to treat depression and anxiety disorders. These medications work by altering the levels of neurotransmitters in the brain, such as serotonin and dopamine, which are involved in regulating mood and emotions.
Several studies have shown that antidepressant medications can effectively improve symptoms of depression and anxiety. However, it is essential to note that medication alone may not be enough to treat mental health disorders. It is often recommended in combination with therapy or other lifestyle changes.
Another biomedical intervention for mental health is electroconvulsive therapy (ECT), which involves passing electrical currents through the brain to induce a controlled seizure. ECT is primarily used to treat severe depression, mainly when other treatments are ineffective. While ECT can effectively improve symptoms of depression, it is generally reserved for cases where other treatments have failed due to its potential side effects and risks.
Transcranial magnetic stimulation (TMS) is another biomedical intervention that has recently gained popularity. TMS involves using magnetic fields to stimulate nerve cells in the brain, to improve symptoms of depression. Several studies have shown that TMS can be effective in improving symptoms of depression, particularly in cases where other treatments have not been effective.
Finally, deep brain stimulation (DBS) is a newer biomedical intervention involving surgically implanting a device that sends electrical impulses to specific brain areas. DBS is primarily used to treat severe depression, obsessive-compulsive disorder, and other mental health disorders that have not responded to other treatments. While DBS can effectively improve symptoms of these disorders, it is a relatively new procedure and is still being studied in clinical trials.
It is important to note that while these biomedical interventions can effectively improve mental health, they are often recommended in combination with therapy, lifestyle changes, and other treatments. Additionally, it is crucial to work closely with a qualified mental health professional to determine the most appropriate course of treatment.
In conclusion, biomedical interventions such as medication, ECT, TMS, and DBS can improve mental health. However, it is essential to consider these treatments in combination with therapy and lifestyle changes for the most effective and comprehensive approach to treatment. Individuals can achieve better mental health and overall quality of life with the right treatment plan and support.
Have you ever heard of someone living to be a hundred years old? How do they manage to do so? Many factors can contribute to a long and healthy life, such as healthy eating habits, regular exercise, and good genes. However, one crucial factor often gets overlooked: mental health. Research has shown that our emotional well-being can significantly impact our lifespan.
Here are some lifestyle changes that can help improve mental health and increase lifespan:
Regular exercise has been found to have numerous benefits for mental and physical health. Exercise can help reduce stress, improve mood, and increase happiness. A study published in the Journal of Psychiatric Research found that regular exercise can improve depression and anxiety symptoms in adults.
Exercise also has physical health benefits, such as reducing the risk of heart disease, stroke, and diabetes. For example, a study published in the Journal of the American College of Cardiology found that individuals who engaged in moderate-intensity exercise for at least 150 minutes per week had a lower risk of cardiovascular disease and premature death.
Eating a healthy diet can also help improve mental health and increase lifespan. A study published in the Journal of Affective Disorders found that a diet rich in fruits, vegetables, whole grains, lean protein, and omega-3 fatty acids was associated with a lower risk of depression in adults.
A healthy diet can also help reduce the risk of chronic diseases like heart disease, stroke, and cancer. A study published in the Journal of the American Medical Association found that individuals who followed a healthy diet had a lower risk of premature death.
Sleep is crucial for mental and physical health. Getting enough quality sleep can help reduce stress, improve mood, and increase overall well-being. A study published in the Journal of Clinical Sleep Medicine found that individuals who slept for at least seven hours per night had a lower risk of depression and anxiety.
Sleep is also essential for physical health, such as reducing the risk of heart disease, stroke, and diabetes. A study published in the Journal of the American Heart Association found that individuals who slept for at least seven hours per night had a lower risk of cardiovascular disease.
Chronic stress can significantly impact mental and physical health and increase the risk of chronic diseases. Finding ways to reduce stress, such as meditation, exercise, or therapy, can help improve emotional well-being and potentially increase lifespan.
A study published in the Journal of Alternative and Complementary Medicine found that mindfulness meditation, which focuses on the present moment, can improve emotional well-being, reduce anxiety, and increase happiness.
Social connections are essential for mental health and can help reduce the risk of chronic diseases. A study published in the journal PLOS Medicine found that individuals with strong social connections had a lower risk of premature death.
Connecting with others through community organizations, clubs, or volunteering can help improve mental health and increase lifespan.
Throughout this article, we’ve explored the science behind mental health and longevity, delving into the different biohacking methods, biomedical interventions, and lifestyle changes that can help you live a longer, healthier life. From practicing mindfulness and meditation to incorporating physical activity and healthy eating habits, there are many simple yet effective ways to prioritize your mental health and improve your overall well-being.
Biomedical interventions such as deep brain stimulation and neurofeedback can also play a role in improving mental health, and ongoing research in this area shows promising results. It’s important to remember that mental health is just as important as physical health, and taking care of both can profoundly impact your longevity.
As we conclude this article, let’s take a moment to reflect on the many centenarians who have shown us the power of a positive mindset, active lifestyle, and strong social connections. And who knows, maybe one day we’ll all have a funny story to tell like Ms. Baines. But until then, let’s continue to prioritize our mental health and well-being, and stay tuned for more articles on this topic in the future.
References:
[1]. Sutin, A. R., Stephan, Y., Terracciano, A. (2018). Perceived Discrimination and Personality Development in Adulthood. Developmental Psychology, 54(11), 2111–2122. https://doi.org/10.1037/dev0000597
[2]. Kesler, S. R., Rao, A., Blayney, D. W., Oakley-Girvan, I. A. (2018). Screening cognitive function in cancer patients receiving systemic therapy. Journal of Oncology Practice, 14(3), 149–158. https://doi.org/10.1200/JOP.2017.025536
[3]. National Institute of Mental Health. (2021, February). Bipolar Disorder. National Institute of Mental Health. https://www.nimh.nih.gov/health/topics/bipolar-disorder/index.shtml
[4]. Jeste, D. V., Savla, G. N., Thompson, W. K., Vahia, I. V., Glorioso, D. K., Martin, A. S., … Depp, C. A. (2013). Association between older age and more successful aging: Critical role of resilience and depression. American Journal of Psychiatry, 170(2), 188–196. https://doi.org/10.1176/appi.ajp.2012.12030386
[5]. Ströhle, A. (2009). Physical activity, exercise, depression and anxiety disorders. Journal of Neural Transmission, 116(6), 777–784. https://doi.org/10.1007/s00702-008-0092-x
[6]. Chang, C. K., Hayes, R. D., Perera, G., Broadbent, M. T. M., Fernandes, A. C., Lee, W. E., … Stewart, R. (2011). Life expectancy at birth for people with serious mental illness and other major disorders from a secondary mental health care case register in London. PLoS ONE, 6(5), e19590. https://doi.org/10.1371/journal.pone.0019590
[7]. Clark, L. A., Cuthbert, B., Lewis-Fernández, R., Narrow, W. E., Reed, G. M. (2017). Three Approaches to Understanding and Classifying Mental Disorder: ICD-11, DSM-5, and the National Institute of Mental Health’s Research Domain Criteria (RDoC). Psychological Science in the Public Interest, 18(2), 72–145. https://doi.org/10.1177/1529100617727266
[8]. Veronese, N., Stubbs, B., Trevisan, C., Bolzetta, F., De Rui, M., Solmi, M., … Maggi, S. (2017). What physical performance measures predict incident cognitive decline among intact older adults? A 4.4year follow up study. Experimental Gerontology, 91, 114–120. https://doi.org/10.1016/j.exger.2017.03.002
Is anyone’s life more important than the other?
The answer may seem straightforward, but there was a heated argument in our WhatsApp group chat when someone asked that question right after we heard health workers and the elderly were the first to be vaccinated against Covid.
Health workers, some could understand. But the elderly, who already have fewer years of life ahead, many couldn’t.
Ignoring their ageism, it makes sense to prioritize the elderly because they are generally at more risk of infections and diseases due to weakened immunity.
Instead of worrying about who gets vaccinated first, we should worry more about how effective our own immune systems will be as we age.
Wouldn’t you love to maintain an optimally functioning immune system well into your golden years?
Read on to learn about the immune system and how you can boost it to slow down the effects of aging.
Without immunity, nobody will be able to survive any infection.
The immune system is how the body defends itself against dangerous pathogens responsible for many diseases.
Like all body systems, the immune system functions as a collective effort of cells, tissues, and organs working together.
More specifically, it is a complex interaction of chemicals and white blood cells—including the organs that produce, store, transport, and get rid of them.
The system works effectively except in immunocompromised people and those with weak immunity. In such cases, boosting one’s immunity is essential.
But apart from those possibilities, boosting the immune system is generally beneficial because everyone’s immunity reduces with age.
In fact, immune function decline is one of the most significant consequences of aging [1].
That’s part of why scientists believe boosting the immune system can make you age slower.
But to fully understand the link between aging and immunity, you’ll need to know how the immune system works.
Earlier, we stated that immunity is a complex process that involves white blood cells and chemicals. So let’s break that down.
The immune system marches on like a defensive army ready to battle any foreigner invading its territory. The white blood cells are the soldiers, and the chemicals are their means of communication.
When an invader (disease-causing microorganism) enters the body, macrophages and neutrophils (white blood cells) are the first troops that respond.
That initial response is the first line of defense, called innate immunity, and sometimes it is breached. But the invader won’t get away that easily.
Once innate immunity is triggered, other soldiers are signaled by the communication chemicals known as cytokines and chemokines.
That intense battle leads to inflammation—the part of the process you may now notice as fever, redness, or swelling. But the war is not over yet, at least not for the soldiers.
Some soldiers ensure they present the invader to a special troop division known as the lymphocytes.
The lymphocytes learn to recognize the invader and will have troops specifically designed to target that particular pathogen next time.
That mechanism is called acquired or specific immunity and forms the principle of vaccinations.
Interestingly, the reduced effectiveness of vaccines in the elderly is one of the most common inferences for the link between age and immunity [2].
But why does immunity reduce with age?
A man in his 50s certainly would have less stamina and strength than he did in his 20s.
As we age, many body systems function less optimally; the same is true for the immune system.
That’s why the elderly are more prone to infections and diseases [3].
Even during the recent covid-19 pandemic in 2020, people 65 years and older accounted for about 90% of all related deaths across 14 European countries and the United States [4].
Unfortunately, apart from this increased susceptibility to disease, as the immune system ages, it also becomes less effective at regulating itself.
Remember, a normal immune response leads to inflammation, which plays a crucial role in eliminating pathogens.
However, prolonged inflammation drives the progression of many age-related diseases [5].
Usually, the same immune system actions that lead to inflammation also regulate it through a complex network.
But in the elderly, this mechanism is not as effective because of a process called immunosenescence or immune dysregulation.
Immunosenescence happens when most of the normal lymphocytes become specific against previously recognized pathogens throughout a person’s life.
Ultimately, these specialized cells become the majority and do not respond effectively to new pathogens.
Under those conditions, immune cells then release more signaling chemicals that promote inflammation and less of those that regulate it, increasing the risk of several diseases in the elderly [6].
Although you can do little about the natural aging process, you can do a lot to boost the immune system and stall some of the effects of aging.
A 2019 study showed that following a healthy diet and lifestyle can be difficult because of how busy modern life is [7].
However, it remains essential for maintaining optimal immunity.
Several micronutrients and vitamins that make up a balanced diet have proven to have specific beneficial roles in immunity [8].
Clinical deficiency of those dietary components—Vitamins A, B6, B12, C, and D, copper, folate, iron, selenium, and zinc—harms immune function. Therefore, you should use supplements if they cannot be in the diet.
Some studies have looked specifically into the Mediterranean diet consisting primarily of fruits and vegetables with little protein.
One of those studies concluded that the Mediterranean diet positively impacts the immune system and health in general [9].
On the other hand, some foods, like those high in sugars, may reduce immune cell effectiveness and increase inflammation [10].
Moving around as you get older may get more tedious, but even a little exercise routine improves your health. Many things characterize aging; among them is the loss of muscle mass that weakens older adults. Interestingly, skeletal muscle regulates immune function through its signaling chemicals called myokines. The myokines protect the immune system and reduce inflammation associated with immunosenescence and chronic age-related diseases [11].
And since exercise builds and maintains muscle mass, staying physically active strengthens the immune system.
Although exercise has its way of directly boosting immunity, it also does so indirectly by keeping your weight in check. You may already be aware that being overweight puts you at risk of various medical problems. And obesity has been linked to impaired immune function [12].
Fat tissues contain many inflammatory cytokines that may contribute to prolonged inflammation, weakening the immune system [13].
There’s no debate that regular good quality sleep is necessary to maintain good health. And one method sleep contributes to health is by boosting your immune system. The regular sleep-wake cycle has been shown to regulate immunity strongly, and several immune system functions are enhanced during sleep [14]. Conversely, research has also clearly proven that sleep deprivation—and by extension, sleep disorders—negatively impacts the immune system [15].
So getting adequate hours of sleep—seven or more—every night promotes balanced and efficient immunity.
By now, you must be tired of being told all the dangers of smoking cigarettes, which is understandable. Even the cigarette packs have it written that smokers are liable to die young. Unsurprisingly, smoking can weaken the immune system and make you more likely to fall sick.
A 2017 research had an even bleaker conclusion, likening cigarette smoke to a double-edged sword that either reduces immune system effectiveness or worsens its defects [16].
Many things can contribute to stress, which may differ for several people. But ultimately, anything that causes stress releases the stress hormone cortisol, which can suppress the immune system. However, that suppression of the immune system mostly happens in long-term stress. Short-term stress, on the other hand, like that from exercise, can enhance immune responses [17].
So while it’s recommended you avoid anything that consistently causes stress, it doesn’t apply to physical stress from exercise.
The Covid-19 pandemic exposed how skeptical people still are about vaccinations despite how beneficial it is for immunity. Because of how the acquired immune system works, we can boost immunity by actively teaching the body to recognize and mount a defense against a particular disease-causing organism.
That’s precisely what vaccination does. Staying up to date with vaccinations will ensure continued adequate protection from several diseases, even in the elderly. Despite older people responding less effectively to vaccines, they are less likely to fall sick or die of infections when vaccinated.
You need your immune system to function at its best at all times. That’s the only way the body can defend itself against dangerous organisms that cause disease and death. The immune system is complex. But we can summarize most of its process into two defense mechanisms; an innate and an acquired immune response. Both responses are vital since the innate defensive response triggers the acquired, which allows the body to recognize the organism next time.
Unfortunately, however, the effectiveness of those mechanisms declines with age, making the elderly more prone to diseases. Not to mention that the failing immune system causes chronic inflammation, which increases the risk of many age-related diseases. With so many apparent links between aging and immunity, boosting the immune system can slow the effects of aging.
Research has shown that eating more nutritious meals, exercising, and maintaining a healthy weight can boost your immune system. And in light of the recent pandemic, it’s best to stay up to date on your vaccinations and to avoid things detrimental to immune function, like consistent stress and smoking cigarettes.
Lastly, we must emphasize the importance of regular high-quality sleep for proper immune function. Although, there’s still so much more to explore about the healing power of sleep.
You may find an article about it next time you’re here.
References:
[1]. Causes, consequences, and reversal of immune system aging – PMC.
[2]. https://www.sciencedirect.com/science/article/pii/S0091674920304218
[3]. https://www.sciencedirect.com/science/article/abs/pii/S0891552007000669
[4]. https://www.sciencedirect.com/science/article/pii/S0013935120307854
[5]. https://www.sciencedirect.com/science/article/abs/pii/S1471490608001567
[6]. https://onlinelibrary.wiley.com/doi/full/10.1111/acel.13316
[7]. https://onlinelibrary.wiley.com/doi/abs/10.1111/nbu.12410
[8]. https://onlinelibrary.wiley.com/doi/10.1111/nbu.12470
[9]. https://www.mdpi.com/2072-6643/14/2/273/htm
[10]. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723551/
[11]. https://www.nature.com/articles/s41577-019-0177-9
[12]. Obesity and immune function relationships – Martí – 2001
[13]. https://onlinelibrary.wiley.com/doi/full/10.1111/joim.12803
[14]. Sleep and immune function | SpringerLink
[15]. https://link.springer.com/chapter/10.1007/978-3-030-14738-9_1
[16]. https://pubmed.ncbi.nlm.nih.gov/27902485/
[17]. https://link.springer.com/article/10.1007/s12026-014-8517-0#citeas
There’s a saying that the remedy for a broken heart is sauna therapy.
Okay, I made that one up. But that’s because saunas take me back to a day in med school when a friend came sobbing about a recent heartbreak.
Love is tough. I couldn’t do anything about it. But I had discounted coupons for a spa session that included a steam bath, so I asked her to tag along to take her mind off things.
It worked! The steam bath was so relaxing, and she felt much better. But this was before I knew anything scientific about sauna therapy.
Right now, it’s easy to understand why my friend saw an instant elevation in her mood.
Sauna therapy no doubt aids relaxation, but it is also believed to hold numerous health benefits for the heart and the entire body.
Let me walk you through everything you need to know about sauna therapy and its powerful healing potential for your body.
What isSauna Therapy?
Simply put, sauna therapy is the regulated use of saunas to improve one’s health.
These saunas are enclosed spaces heated to high but relatively bearable temperatures (between 150˚F and 212˚F) to help people relax.
But because the heat generated in a sauna raises the body’s core temperature and makes one sweat similarly to exercise, it may hold many other health benefits.
Sauna therapy is believed beneficial for health challenges, including mental illness, heart disease, chronic pain, and immune dysfunction.
And while innovations like electricity have evolved saunas into a modern-day wellness practice, they have been around for over 2,000 years.
You should know English is hardly the most authentic language. For example, “sauna” is actually a Finnish word.
It traces the history of the practice back to Finland. And for them, it has and still is, a way of life.
But the good thing is that after all this time, through research, we now know precisely what a sauna session does to the body.
And we have to admit; it may only be suitable for some.
Read on, and you’ll understand why.
Different Types ofSaunas
Over two millennia of sauna therapy’s evolution, it has never deviated from its original principle of using heat to aid relaxation. However, in that time, heat production in the sauna has evolved to become more efficient.
There are a few different types of saunas now, depending on the method used to heat the room. Here are the common ones:
The rocks emit immense heat that warms the room, and this type of sauna has low moisture.
But instead of burning wood, electrically heated saunas use an electric heater attached to the floor or wall of the rooms to warm them.
The waves emitted penetrate and heat the body directly without warming the room.
And even though it is done at lower temperatures than traditional saunas—between 100˚F and 140˚F—it makes you sweat the same way.
That’s why it is the preferred alternative for people who can’t stand the heat of traditional saunas.
Far infrared saunas may currently be the most efficient for sauna therapy, so we’ll go into it in more detail as part of the broader topic of infrared treatment in another article.
But whatever the type of sauna, what they do to the body is the same. So what exactly happens to your body in a sauna?
What Saunas DoIn The Body
It has already been established that saunas use high temperatures to help the body relax. And you might know how that works from how relaxed you feel after a hot bath.
But more than that, the heat generated also increases a person’s heart rate, and the heart begins to pump more blood.
It also loosens up blood vessels to let blood flow freely to the skin’s surface so the heat can escape the body.
As the heat persists and the temperature rises, you’ll sweat to cool off, which can be as much as a pint.
And while sweating may seem gross, it can be pretty magical because mimicking the effects of exercise by raising body temperature to sweat will release endorphins that make you feel better and relaxed [1].
Typically, the therapy involves sitting in a sauna room for about 5 to 30 minutes, depending on a person’s tolerance to heat.
But beginners are advised to start with 10 minutes or less, then work their way up to 15 to 20-minute sessions three times a week for the best outcome.
With far infrared, however, you can do sauna therapy daily if you’re healthy.
Interestingly, some studies directly link the frequency of sauna therapy to the life-extending benefits that can be gained [2, 3].
Here, we explore what those benefits are in detail.
Benefits ofSauna Therapy
The many suggested benefits of sauna therapy are rooted in its ability to raise the body’s core temperature and increase blood circulation.
Here’s what you stand to gain when that happens.
ImprovedHeart Health
There are many suggested benefits of sauna therapy. But the most touted ones are relaxation and improved cardiovascular health.
Truly, sauna therapy works by influencing the action of the heart. As the heat leads to broader blood vessels, it lowers blood pressure.
However, a study showed that blood pressure significantly decreased for patients with untreated hypertension when sauna therapy was combined with exercise [4].
So even though saunas mimic the effect of exercise on the body, they cannot replace a good workout routine.
Another insightful study followed over 2,000 men in Finland for 20 years and concluded that regular sauna therapy significantly reduced their risk of death from adverse cardiovascular events [2].
And patients with advanced heart failure may also benefit from sauna therapy, according to a 2016 research [5].
Reduced Risk ofMental illness
Being in a sauna heats the body and produces endorphins that can improve one’s mood.
Taking that benefit a notch further, a six-week study on people with major depressive disorder concluded that sauna therapy was promising as a fast-acting and long-lasting antidepressant [6].
And its effect on the brain is not limited to just mood improvement.
Even memory-based mental illnesses like dementia and Alzheimer’s disease are less likely to occur with moderate to high-frequency sauna baths [3].
Relief fromChronic Pain
Muscle and joint tension reduce as body heat and blood flow increase during sauna therapy. That makes saunas likely to help ease chronic pain, including arthritis.
And true enough, the result of a 2008 pilot study on patients who have rheumatoid arthritis and other inflammatory diseases showed clinically relevant pain and stiffness improvements during infrared sauna therapy [7].
ToxinRemoval
While the skin’s detoxification ability has been controversial over the years, it remains one of the most pitched benefits of sauna therapy.
Because saunas make you sweat, they are believed to remove toxins from the body in that form.
But when it comes to detoxification, the skin is less involved as an organ than the liver and kidneys.
Still, scientists observed that toxic elements like cadmium, lead, mercury, and arsenic were present in sweat in higher concentrations than in the blood, hinting that, perhaps, some detoxification occurs [8].
ImprovedImmunity
Saunas are believed to improve the body’s immunity.
Researchers from the University of Warwick demonstrated that our bodies speed up their defense mechanism the hotter they get [9].
That’s part of why the body induces a fever during an infection.
Not only does that temperature increase slow down the replication of the responsible pathogen, but it also makes the immune system work more efficiently to get rid of it.
In the same way, when saunas raise the body’s temperature, there’s proof that it induces the same improved immune system efficiency.
One study mainly looked into the effects of sauna therapy on blood indices that determine immune function. The result showed increased levels of those parameters, which translates to better immunity [10].
Reduced Risk ofDiabetes
Sauna therapy has also proved beneficial in preventing diabetes by reducing blood sugar.
In 2018, a study assessed 80 people for fasting sugar levels before they were subjected to seven steam baths on different days.
After all the sauna sessions, fasting sugar levels were reassessed and observed to be significantly decreased [11].
OtherBenefits
There are still many suggested benefits of sauna therapy.
In addition to the many already listed, it may also reduce symptoms in people with skin problems like psoriasis, provide relief for people with asthma, and even improve one’s athletic performance [12, 13, 14].
Although some believe sauna therapy can help them lose weight, there’s no proof.
Weight loss may occur during a sauna session, but it’s a temporary consequence of fluid loss and will return upon rehydration.
But before jumping into the sauna room to enjoy its benefits, there are risks you must know and a few crucial precautions.
Possible Risks of Sauna Therapy
Sauna therapy is safe for most people. But remember, we said this therapy is not for everybody.
Using a sauna is a significant risk if you’ve had a recent myocardial infarction, severe aortic stenosis, or unstable angina pectoris [15].
Just as the heat from a sauna holds many benefits, it could pose a few dangers. Here are some of them:
Dehydration
While sweat is desirable during a sauna session, consistent loss of fluids from the body can lead to dehydration. That is the most considerable risk of sauna therapy.
Dehydration may present as dizziness, headache, or severe thirst and can cause various medical problems, including shock, seizures, coma, and even death.
Unfortunately, this risk is higher for people with kidney disease.
Low Blood Pressure
Sauna heat on the body loosens up blood vessels and reduces blood pressure. That can be beneficial, but it poses a risk in some instances.
For example, people who already have low blood pressure could have it drop further, leading to dizziness or fainting because enough blood won’t get to the brain.
The American Heart Association also recommends not switching rapidly from a hot sauna to cold water—especially for hypertensives—because it can raise blood pressure [16].
Infertility
There have been a few fertility issues with men after sauna therapy.
A 2020 review even listed recurrent sauna practice as a detrimental exposure leading to global male fertility decline [17].
But while research has found evidence of this adverse effect of saunas on sperm production, it is reversible [18].
Still, it may be significant for men with already existing fertility issues.
Crucial Precautions
It’s good news that the risks of sauna therapy are few, but it’s even better that there are many precautions one can follow to reduce the chances of any adverse effects.
Here are a few tips to ensure the safest sauna therapy session:
Stay hydrated. Drink lots of water before, during, and after the therapy.
Never drink alcohol before a session. Alcohol not only causes dehydration, but it also exasperates the risk of low blood pressure [19].
Take breaks between sessions to cool down, and stay within 15 to 20 minutes per session.
Do not use the sauna if you are unwell. Wait until you recover.
Pregnant women and those managing certain medical conditions like hypertension should discuss with their doctors before using the sauna.
Conclusion
So sauna therapy cannot mend a broken heart in the real sense, but it makes up for that with its numerous benefits for the heart and the entire body.
What started in Finland as a recreational activity involving burning rocks on wood stoves is now an immensely promising global wellness practice that uses infrared rays.
While the saunas have evolved, they provide the same benefits they did thousands of years ago, only that we are now more aware of them.
And still using the same principle of dry heat for relaxation, the saunas are now understood to mimic the effects of exercise and reduce the risks of cardiovascular diseases, some mental illnesses, and diabetes.
While the benefits seem unending, including pain relief, toxin removal, and improved immunity, sauna therapy is not without risks.
In some cases, it can lead to severe dehydration, low blood pressure, and rare but possible male infertility.
However, you’re likely to avoid these risks by following critical sauna therapy tips like drinking enough water, sticking to the recommended 15 minutes per session, and avoiding alcohol altogether before and after a session.
Now that you know everything, all that’s left is to book a sauna therapy session with our experts.
And since most modern medical saunas use healing infrared light rather than regular heat, we’ll be going into more detail on infrared therapy in a subsequent article.
References:
[1]. https://www.sciencedirect.com/science/article/abs/pii/S0165032716300854
[2]. https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2130724
[3]. https://academic.oup.com/ageing/article/46/2/245/2654230
[4]. https://onlinelibrary.wiley.com/doi/full/10.1111/j.1751-7176.2012.00637.x
[5]. https://pubmed.ncbi.nlm.nih.gov/27001189/
[6]. https://pubmed.ncbi.nlm.nih.gov/27172277/
[7]. https://link.springer.com/article/10.1007/s10067-008-0977-y
[8]. https://pubmed.ncbi.nlm.nih.gov/22505948/
[9]. https://www.sciencedaily.com/releases/2018/05/180521095606.htm
[10]. The Effects of a Single and a Series of Finnish Sauna Sessions on the Immune Response and Heat Shock Protein Levels in
[11]. Effect of Steam Sauna Bath on Fasting Blood Glucose Level in Healthy Adults
[12]. https://pubmed.ncbi.nlm.nih.gov/11165553/
[13]. https://www.sciencedirect.com/science/article/abs/pii/S0002934300006719
[14]. https://pubmed.ncbi.nlm.nih.gov/33211153/
[15]. https://pubmed.ncbi.nlm.nih.gov/11165553/
[16]. Getting Active to Control High Blood Pressure | American Heart Association
[17]. https://onlinelibrary.wiley.com/doi/abs/10.1111/and.13595
[18]. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5941775/
[19]. https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2796.1992.tb00941.x