by Jed Larosa | Mar 27, 2023 | All Topics, Category 1
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?
Living to 100:
The Role of Mental Health in Longevity
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.
The Impact of
Mental Health on Longevity
Chronic
Stress
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
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
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
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.
Positive
Mental Health
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.
The Future of Mental Health:
Biomedical Interventions
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.
Five Lifestyle Changes for
Better Mental Health and Longevity
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:
Exercise
Regularly
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.
Eat a
healthy diet:
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.
Get enough
Sleep
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.
Reduce
Stress
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.
Connect
with others
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.
Mind and Lifespan In A Nutshell
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
by Jed Larosa | Feb 6, 2023 | All Topics, Category 1
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.
The
Immune System
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.
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?
Aging and
Immunity
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].
How to give your
Immune System a Boost
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.
Eat more
Nutritious Meals
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].
Be Physically
Active
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.
Keep your Weight
in Check
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].
Get regular good
Quality Sleep
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.
Avoid smoking
Cigarettes
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].
Reduce consistent
Stress
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.
Stay up to date on your
Vaccines
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.
What’s the takeaway?
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
[18]. https://www.bmj.com/content/373/bmj.n1088.full
by Jed Larosa | Jan 21, 2023 | All Topics, Category 1
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:
- Steam Room Saunas
Traditional Finnish saunas typically use dry heat with less than 20% moisture. But steam room saunas keep humidity at 100% instead of dry heat and use moist heat to heat the room.
- Wood Burning Saunas
Wood-burning saunas take us back in time because that’s how the Finnish people did it thousands of years ago. Wood is set ablaze on a stove and used to heat sauna rocks until they’re searing.
The rocks emit immense heat that warms the room, and this type of sauna has low moisture.
- Electrically Heated Saunas
The invention of this type of sauna in the ’50s made the practice more accessible to Americans. These saunas produce intense dry heat with little moisture, like the wood-burning saunas.
But instead of burning wood, electrically heated saunas use an electric heater attached to the floor or wall of the rooms to warm them.
- Far-Infrared Saunas
Among the most recently popularized and promising innovations in sauna therapy is the far infrared sauna, which uses unique lamps that emit light waves.
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
by Jed Larosa | Jan 15, 2023 | All Topics, Category 1
In the 17th century, a British man named Henshaw achieved the near impossible in medicine. Somehow, the man had discovered a singular way to treat almost every disease, or so he claimed!
His secret was a structure he built called the Domicilium, simply an air chamber like the one now used in indoor tanning.
Back then, many patients with several diseases were treated under increased pressure, beginning the initial practice of hyperbaric oxygen therapy (HBOT).
Treating patients under increased pressure needed more scientific backing in the past, which impeded the advancement of HBOT. Nevertheless, advances in science have helped us better understand why hyperbaric oxygen therapy works and its potential even to prolong one’s life.
Let’s break down how that happens.
What isHyperbaric Oxygen Therapy?
Hyperbaric oxygen therapy means breathing pure oxygen under increased atmospheric pressure.
Air is pressurized up to three times higher than usual in a hyperbaric oxygen chamber so the lungs can absorb more oxygen.
Breathing in 100% oxygen under that increased pressure makes more oxygen available in the blood for biological activities.
And as oxygen is the key driver of our systemic function, this therapy is believed to help our bodies fight infections better, heal, and ultimately promote longevity.
But there’s something that still needs to be clarified.
Usually, the air we breathe is a mixture of gasses—78% nitrogen, 21% oxygen, and about 1% argon.
That favors us because if oxygen were all or most of the gas in the air, blood vessels and tender tissues in the lungs would become damaged with prolonged breathing [1].
So how can breathing pure oxygen in an HBOT chamber be good for you?
How Hyperbaric Oxygen Therapyworks?
The most important thing to understand about how hyperbaric oxygen therapy works is the relationship between atmospheric pressure, our lungs, and oxygen.
Under normal pressure, the body only consumes 5% oxygen in each breath despite inhaled air containing about 21%.
One reason is the lung’s capacity. Another is that hemoglobin—the oxygen transporter in the blood—gets almost completely saturated (97%) with just 5% oxygen.
So if one breathes in 100% oxygen under those same conditions, there won’t be enough hemoglobin for all that oxygen. And excess oxygen remains in the lungs, leading to damage.
However, that is not the case under increased atmospheric pressure.
You may recall that gasses naturally move from a place of higher pressure to that of lower pressure.
That principle works in our lungs, too.
When the air inside our lungs has less pressure than the atmosphere, oxygen rushes in as we inhale until the reverse is the case, then we exhale.
That simple mechanism allows us to consume much more oxygen in one breath under increased atmospheric pressure since our lungs can fill up with more air before the pressure becomes higher than that of the environment.
It’s also why breathing becomes slower and deeper under hyperbaric conditions.
Now, the body is poised to match the increase in pressure by allowing more oxygen to attach readily to hemoglobin until it is 100% saturated.
But it was already 97% saturated under normal pressure, so the difference isn’t much. So what then happens to all the extra oxygen?
That is where it gets interesting.
It’s important to note that although hemoglobin is the oxygen carrier in the body, some oxygen dissolves directly in the blood as a solution.
From Henry’s gas law, we understand that an increase in gas pressure increases the amount that can dissolve in solution.
Consequently, much more oxygen is directly dissolved in the blood due to HBOT, leading to hyperoxygenation.
So with oxygen dissolved in the blood as a solution, it can reach even more areas of the body than oxygen carried by hemoglobin.
And with improved delivery of all that extra oxygen, cells function better at fighting infections and healing the body.
Based on this principle, hyperbaric oxygen therapy has been used to treat many medical conditions that require increased oxygenation, such as nonhealing diabetic wounds, traumatic brain injury, and burns.
Many of the claimed benefits of hyperbaric oxygen therapy have been backed by research, and a few others are still being studied.
But is the research enough to prove this therapy can slow down aging?
Benefits ofHyperbaric Oxygen Therapy?
For a long time, hyperbaric oxygen therapy has been the go-to treatment for deep sea divers who develop decompression sickness because of the sudden change in pressure below sea level.
But this therapy has several other benefits and many medical conditions it can treat.
Here’s what one can gain from regular sessions of hyperbaric oxygen therapy.
- HBOT can treat Severe Anemia
There are several reasons a person may develop anemia and not have enough healthy red cells to deliver oxygen to the body.
Usually, blood transfusions are the gold standard for treating severe anemia, but hyperbaric oxygen therapy is an excellent alternative for patients who cannot use blood products.
In 2012, a Jehovah’s Witness who suddenly developed severe anemia couldn’t be given blood products because of her religious beliefs. But after 30 HBOT sessions, she was healthy enough to be discharged [2].
- Wounds heal better after Hyperbaric Oxygen Therapy
Some wounds are chronic and do not heal properly.
That could happen because of persistent infection, tissue death from lack of oxygen, or diabetes, among many other things.
Hyperbaric oxygen therapy has been proven to help ulcerated wounds heal, reducing the likelihood of amputation in diabetic people [3].
One study showed that it increases collagen formation during the early stages of healing, which is vital for skin integrity [4].
HBOT also saved tissues and limbs in the rare yet severe infection characterized by tissue death known as gas gangrene [5].
And several cancer patients with radiation injuries from radiotherapy had improved healing outcomes due to hyperbaric oxygen therapy [6].
But even more than just open wounds, HBOT has also shown promise in healing damaged brain cells after stroke and traumatic brain injury [7].
- Hyperbaric Oxygen Therapy improves immune function
Antimicrobials have been used for a long time to treat infections. But many of these organisms adapt and become drug resistant.
Hyperbaric oxygen therapy has proven effective in treating infections caused by these drug-resistant organisms [8].
One way it works is through reactive oxygen species, which can directly destroy pathogens through oxidative damage [9].
But also, increasing the oxygen concentration in the tissues helps them better resist infections.
HBOT was even observed to be quite helpful in improving the conditions of those infected with COVID-19 [10].
And since improved oxygenation creates new blood vessels, it also improves the circulation of white blood cells that provide immunity against infections.
- HBOT can treat carbon monoxide poisoning
Interestingly, the leading cause of unintentional injury deaths in the United States is carbon monoxide poisoning [11].
The toxic gas is more likely than oxygen to bind to hemoglobin, so it impairs cells’ ability to use oxygen for energy production.
However, hyperbaric oxygen therapy can treat it effectively by speeding up the replacement of carbon monoxide with oxygen [12].
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- Autistic children may improve with HBOT
Autism is a developmental brain disorder characterized by repetitive behavior and poor social communication.
And studies have discovered insufficient blood flow to many areas of the brain in autistic children that are responsible for their symptoms [13].
But hyperbaric oxygen therapy has proven to compensate for the reduced blood flow with
increased oxygen concentration, which could reduce symptoms in autistic children [14].
- Hyperbaric oxygen therapy may slow down aging
Reduced oxygen supply to tissues is one of the significant events that characterize aging [15].
Since HBOT improves tissue oxygenation, it should slow down the aging process.
And that theory was backed up by a first-of-its-kind clinical trial in 2021 that proved hyperbaric oxygen therapy targets and influences aging hallmarks to modulate skin aging in healthy people [16].
That means regular hyperbaric oxygen therapy could make one look and feel younger.
So how does one safely receive 100% oxygen under increased pressure to enjoy these benefits?
Types ofHyperbaric Oxygen Chambers
Benefiting from hyperbaric oxygen therapy requires systemic oxygen to be administered under pressure.
Two major types of HBOT chambers can be used to achieve this.
A monoplaceHyperbaric Oxygen Chamber
In this type of oxygen chamber, the air is pressurized with 100% oxygen, and the vessel only compresses one person at a time.
The vessel is a long plastic tube, and staff attending to the patient do so from outside the chamber.
Sometimes, these monoplace HBOT chambers provide masks that deliver another breathing gas, like regular air, as an alternative for patients who want it.
A multiplaceHyperbaric Oxygen Chamber
Unlike the monoplace HBOT chamber, the multiplace chamber allows several patients to be treated simultaneously.
The air in this chamber is pressurized about three times higher than usual, but not with pure oxygen. Instead, 100% oxygen is delivered through a mask or fitted transparent hood covering the face.
Staff attending to patients in this chamber are also subjected to that increased pressure, but they breathe in regular air.
However, that results in staff having to be monitored since they risk developing decompression sickness due to excess nitrogen.
What to expect duringHyperbaric Oxygen Therapy?
Depending on the type of chamber used for hyperbaric oxygen therapy, the methods of pressurizing the air and delivering pure oxygen may differ slightly.
However, the process and benefits of hyperbaric oxygen therapy are the same.
The procedure usually lasts about two hours, and patients may need multiple sessions to benefit from HBOT truly.
Here’s what to expect during these sessions.
Before HBOT begins, patients change into scrubs or gowns approved by the medical facility.
Any item that poses a potential fire risk, including petroleum-based hair and skin products, is removed.
Once the patient has been prepared, they enter the HBOT chamber and sit or lie down for the session.
When the therapy begins, the air is pressurized, and oxygen is administered. This increased pressure may block your ears, but swallowing, yawning, or chewing gum will relieve them.
After the session, it’s possible to feel hungry, lightheaded, or exhausted
Those in charge of the therapy will assess you before leaving by checking your ears, blood pressure, and sometimes blood sugar.
Risks and Precautions
It’s crucial to do HBOT under controlled conditions and with medical experts who know what they’re doing because the therapy isn’t without its risks.
Here’s what to remember regarding the possible complications of hyperbaric oxygen therapy.
Barotrauma
Barotrauma is any injury resulting from air pressure changes, typically affecting the lungs and ears.
Although treatment can resolve it entirely, it remains the most common complication of HBOT and can lead to lung collapse or middle ear injuries [17].
That is why hyperbaric oxygen therapy is not recommended for those with lung disease or recent ear injury.
Then special care has to be taken with children less than 15 years old because their risk of barotrauma is higher than in adults [18].
Pressure equalization ear tubes are typically suggested to prevent them from sustaining middle ear injuries.
Oxygen Toxicity
Because the body is taking in more oxygen than it usually does during HBOT, there’s a risk of oxygen toxicity, which presents as seizures.
However, according to a five-year broad study, oxygen toxicity happens in about 3 in 10,000 treatments, constituting less than a 1% probability of occurring [19].
And your doctor can resolve this immediately once the oxygen source is removed.
Temporary Myopia
Myopia, also called nearsightedness, is an eye defect in which close objects are clearly visible while faraway objects appear blurry.
Temporary myopia has been observed as a complication of hyperbaric oxygen therapy due to oxidation in the eye lens.
But a study showed that delivering oxygen through a mask instead of a hood reduced the risk of nearsightedness [20].
Conclusion
The human body ordinarily needs oxygen to function effectively.
And the entire purpose of hyperbaric oxygen therapy is to improve the body’s functioning by making more than the usual amount of oxygen available.
Under normal pressure, the body cannot accommodate that extra oxygen, so the air pressure is increased in a hyperbaric oxygen chamber when delivering pure oxygen.
This chamber could be pressurized with oxygen directly, as seen in the monoplace rooms. But alternatively, staff could pressurize regular air in the section while oxygen is delivered through a mask, as seen in the multiplace chambers.
But however it is done, blood is eventually hyperoxygenated. And this comes with several benefits, including improved wound healing and immunity.
Now armed with scientific proof lacking in the 17th century, hyperbaric oxygen therapy is currently approved to treat several medical conditions, such as severe anemia, carbon monoxide poisoning, and bacterial infections.
It also improves the condition of autistic children and those who have experienced a traumatic brain injury or stroke.
Regular sessions of hyperbaric oxygen therapy provide long-lasting benefits that help the body improve oxygenation on its own and can ultimately slow down the aging process.
But as with all medical interventions, there are risks associated with HBOT, like middle ear injuries, oxygen toxicity, and temporary nearsightedness.
However, they are rare because trained medical experts take enough precautions. And they can be entirely resolved even if they occur.
Now that you see what the body benefits from improved oxygenation, we bet you’ll be excited bout our upcoming article on the controversial ozone therapy.
References:
[1]. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3915523/
[2]. https://www.sciencedirect.com/science/article/abs/pii/S0735675712005761?via%3Dihub
[3]. https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1524-475X.2008.00372.x
[4]. Hyperbaric Oxygen Enhances Collagen III Formation in Wound of ZDF Rat – PMC.
[5]. https://europepmc.org/article/med/11199291
[6]. https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD005005.pub4/full
[7]. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6785945/
[8]. https://www.sciencedirect.com/science/article/pii/S0753332218354829
[9]. Are Reactive Oxygen Species Always Detrimental to Pathogens? – PMC.
[10]. https://link.springer.com/article/10.1007/s12192-020-01121-0
[11]. https://www.cdc.gov/pictureofamerica/pdfs/picture_of_america_poisoning.pdf
[12]. https://www.ncbi.nlm.nih.gov/books/NBK470531/
[13]. (PDF) Cerebral Hypoperfusion in Autism Spectrum Disorder
[14]. https://www.sciencedirect.com/science/article/abs/pii/S0306987706001198
[15]. https://pubmed.ncbi.nlm.nih.gov/20021403/
[16]. https://pubmed.ncbi.nlm.nih.gov/34784294/
[17]. (PDF) The safety of hyperbaric oxygen treatment – retrospective analysis in 2,334 patients
[18]. Side effects of hyperbaric oxygen therapy in children with cerebral palsy
[19]. Central nervous system oxygen toxicity during routine hyperbaric oxygen therapy
[20]. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7039782/
by Jed Larosa | Dec 26, 2022 | All Topics, Category 1
Do you know what stars like Ben Affleck, Madonna, Brad Pitt, and even Oprah have in common apart from their celebrity status? They all regularly have colon hydrotherapy to maintain optimal shape and enhance their skin glow.
It took a while for them to be open about using this therapy because of how controversial it was—and still is. Many medical professionals still scoff at the delicate practice, doubting it has any benefits at all.
But you know how things go when celebrities are involved. Scores of fans are now willing to give colon hydrotherapy a try. But should you join the masses in doing so?
It’s time to give you the low down and familiarise you with colon hydrotherapy and whether you can benefit from it.
Getting Familiar With Colon Hydrotherapy
The colon is a significant part of the digestive tract and plays a vital role in ridding the body of waste.
Waste in the body can occur in three different forms. It can be gaseous, like the carbon dioxide we breathe; liquid, like sweat and urine; and solid, like feces.
You may have figured it out from peeing, taking a dump in the toilet, and even just breathing; our bodies are programmed to expel waste. These wastes are inevitable since they come from normal biological processes within our bodies that sustain life, including food digestion.
While the body has a complex system for eliminating waste, the focus here is the colon, also called the large intestine, which removes solid and semi-solid wastes through defecation.
The practice of colon cleansing stems from the belief that over time, the colon accumulates debris from waste particles passing through it. Think of a sink drain and how food particles build up on its walls over time. This build-up is believed to reintroduce toxins into the body.
Colon hydrotherapy, in essence, is simply a treatment that is used to properly wash out the debris in the large intestine using water or other medication. Sounds simple enough, right? But there’s so much more to it.
History Of The Practice
Colon cleansing may seem prevalent in the 21st century, but it’s been around for much longer. As far back as the time of the ancient Egyptians, there has been the belief that food rots and decomposes in the intestine, which produces toxins. This historical idea is called autointoxication.
The concept assumes that the body cannot entirely eliminate waste and toxins in the intestine, so they accumulate and lead to health problems [1].
Interestingly, autointoxication never gained any scientific support. But for decades between the 19th and early 20th centuries, the medical community strongly supported it.
Eventually, the medical community began to reject the logic of autointoxication in the first few decades of the 1900s and, by extension, colon cleansing. But there’s been a resurgence in the procedure, backed by testimonials of its benefits.
And while the ancient Egyptians used laxatives and enemas to assist bowel movement and cleanse the colon, modern-day colon cleansing is a more invasive procedure involving inserting a small device into the rectum to deliver water into the colon.
The thought of inserting a device into your rectum may bother you. Still, the Association of Registered Colon Hydrotherapists (ARCH) assures us that the procedure is safer and simpler than ever [2].
Here’s precisely what it entails.
Colon Hydrotherapy Procedure
After you have been well prepared for the procedure to start, a small tube is inserted gently about 1.5 inches into your rectum.
Filtered warm water is then introduced through the tube into your colon. At this point, you’ll feel full as your colon fills up with fluid.
The colon empties afterward, providing a relaxing feeling, and the process is repeated several times, usually using up approximately 16 gallons of water.
Throughout this process which takes about 45 minutes, the temperature and pressure of the water are carefully controlled, and the therapist massages your abdomen to ensure the cleansing is effective.
Sometimes, the fluid passed into your colon may contain other constituents, such as coffee and herbal infusions, to provide additional benefits. However, there’s no evidence that they do.
The process is relatively simple, but more is needed to answer whether or not you should consider colon hydrotherapy—more insight into how the colon works would come in handy. So let’s dive into what’s going on biologically.
What Goes On Biologically
The colon is the largest and final part of the digestive tract, located in the lower abdominal cavity.
Before food enters the colon, it passes the stomach and the small intestine, where about 95% of the available nutrients are absorbed into the body.
Also referred to as the large intestine, the colon’s primary job is to remove salt and water from whatever is left of digested food and move the waste along by contracting its muscles.
The absorption of water and electrolytes from food in the colon is responsible for its descent into the rectum in solid form for defecation.
Contrary to the ancient belief that food rots in the colon, a few processes occur to ensure more thorough digestion and eventual excretion of undigestible products.
First, when food gets into the large intestine, it is further digested by bacteria. These friendly bacteria are an important part of the digestive tract, producing essential vitamins B and K after breaking down excess carbohydrates [3].
Second, the remaining undigestible part mixes with mucus secreted by the colon, which lubricates it and gives it a smooth passage into the rectum for excretion.
So the digestive system already has an efficient mechanism for waste elimination.
Who Needs Colon Hydrotherapy?
Much of the controversy regarding colon cleansing is heavy on the idea that it detoxifies the body.
Apart from that idea having no scientific backing, the body already has the liver and kidneys for detoxification.
However, colon hydrotherapy does have a use case for specific medical conditions and diagnostic procedures.
Anyone needing surgery or diagnostic procedures involving the colon would require adequate cleaning to ensure the processes are reliable.
In fact, for a colonoscopy (invasive examination of the colon) to be accurate and safe, the colon needs to be thoroughly cleaned. And a 2004 study showed that colon hydrotherapy is an effective means of achieving this [4].
Additionally, people diagnosed with irritable bowel syndrome (IBS) also benefit from cleansing their colon.
According to a study in 2016, the procedure improved symptoms like abdominal pain, constipation, and diarrhea and also improved bowel movement in some IBS patients [5].
Although the study was limited and would need to be corroborated by further research, it provides the groundwork for colon hydrotherapy to be recommended for individuals with digestive problems.
But can you benefit from colon hydrotherapy when you do not require a surgical or diagnostic procedure and don’t have digestive problems?
Purported Benefits of Cleansing Your Colon
Many alternative medicine practitioners who support colon cleansing claim that it provides many health benefits; however, this claim still stems from the belief that it removes toxins from the body.
We’ve explored how it can benefit issues like irregular bowel movements and constipation, but more benefits have been touted.
Improved Mental State
One study proposed that retention and absorption of toxic waste in the colon could play a part in causing psychosis. And it concluded that colon hydrotherapy could significantly improve mental state [6].
Weight Loss
Although research has not been able to prove it, there are claims that colon hydrotherapy can assist with weight loss.
While it’s true that you may drop a few pounds after the procedure, this weight loss seems only to be a temporary result of losing water and fecal waste.
Better Nutrient Absorption
It has also been touted that colon cleansing helps eliminate remnant fecal matter that could obstruct the path for the absorption of essential nutrients.
A cleaner colon allows better vitamins, nutrients, and water absorption.
Other Supposed Benefits
There are still many other benefits of the procedure that the colon cleansing community claims, including increased energy, improved concentration, and overall good health.
But despite these benefits, cleansing the colon is not without risks. In fact, the risks associated with the procedure have more scientific backing and seem to be more than the purported benefits.
Potential Risks and Complications
Despite the lack of scientific evidence of its benefits, colon cleansing has continued gaining popularity among practitioners and patients.
But just as there are testimonials of its benefits, many reported adverse effects are worthy of note.
Some of the milder potential side effects include;
- Nausea, vomiting, and cramps
- Diarrhea
- Stomach pain
- Bloating
- Anal soreness and irritation
Here are others that may be potentially more dangerous.
Dehydration
While some may be excited about weight loss after colon cleansing, water loss from the procedure can lead to dehydration.
Dehydration has physical and mental adverse effects and can affect proper body functioning [7].
Kidney Damage
Damage to the kidney is a more severe complication of colon hydrotherapy.
Research showed frequent renal damage in some patients that had regular colon cleansing over three months to nine years [8].
Electrolyte Imbalance
Electrolytes like sodium and potassium are essential chemicals in the body that transmit electrical signals between cells.
Colon hydrotherapy has been reported to induce hyponatremia (low blood sodium), which causes electrolyte imbalance [9].
These electrolytes are also among the parameters that indicate proper kidney functioning, and an imbalance can lead to kidney failure and other health problems.
Rectal Perforation
Rectal perforation is a life-threatening emergency that can occur due to excessive strain of the rectal wall.
The hole created can make fecal matter leak into the abdomen and cause several problems, including internal bleeding and sepsis.
Rectal perforation is possible with colon hydrotherapy because of how it is performed. And there has been a record of a patient developing life-threatening perineal gangrene after the procedure [10].
Changes In Intestinal Bacteria and Infection
Remember that friendly bacteria in the colon help digest food and release essential vitamins.
Colon cleansing has been shown to cause a persisting change in the composition of these bacteria, reducing the beneficial ones and causing an imbalance that could lead to opportunistic infection [11].
It is also important to note that the risk of adverse effects from colon cleansing is higher when herbal infusions are included in the procedure.
Some herbal infusions have been associated with liver toxicity, and a rare condition called aplastic anemia [12].
As problematic as these potential adverse effects are, a scientific review in 2006 indicated that the risk of experiencing them is significantly low when colon hydrotherapy is done by trained personnel using proper equipment [13].
Colon Cleansing Alternatives
There may be nothing wrong with the idea of colon cleansing. After all, the body has a system that does this naturally, proving that it’s essential to digestive health.
Yet, achieving this through colon hydrotherapy lacks substantial scientific backing and comes with many risks.
However, if you still want to assist the body in this process, there may be less risky alternatives that do not need a doctor’s appointment. Here are some of them.
Stay Hydrated
One of the simplest ways to help your colon empty and clean itself is to drink lots of water.
Not drinking enough water has been linked to constipation [14].
Eat High-Fiber Foods
Fruits, vegetables, nuts, and whole grains are just a few foods that are rich in fiber and should be added to your diet.
In addition to all its other nutritional benefits, recent studies prove that it can also boost the population of helpful bacteria in the colon [15].
Take More Probiotics
Probiotics also do wonders in cleansing the colon. They are living bacteria and yeast that are considered suitable for the body.
Including more pickles and yogurt (which are great probiotics) in your diet will help restore friendly bacteria in the colon.
A study showed that probiotics could be used as a pretreatment before a colonoscopy to help improve the colon’s visualization during the procedure [16].
Conclusion
Undeniably, colon hydrotherapy is widespread today, backed by its practitioners and patients (including celebrities) who attest to its benefits, despite the lack of scientific evidence. These benefits include weight loss, improved mental state, better nutrient absorption, and increased energy.
Even the regulatory body for the practice, ARCH, advertises it as a safe and straightforward 45-minute procedure that provides relief as soon as it begins.
But there are also risks associated with the practice, such as dehydration, infections, kidney damage, nausea, vomiting, and cramps.
Most medical practitioners hardly recommend colon hydrotherapy because of these potential risks, in addition to it stemming from ancient medical ideas that have been debunked.
However, colon hydrotherapy as a medical procedure may be recommended in certain situations for patients with digestive-related problems, and there’s proof that it helps.
And while all the potential risks may be worrisome, the chances of experiencing them are minimal when handled by a trained expert, so you have to be very careful.
Colon hydrotherapy is not for everyone, but if you think you can benefit from it, consult our experts to be more confident about whether it’s the right fit.
You could also try different natural cleansing remedies as an alternative to colon hydrotherapy, like eating more fiber and drinking more water.
References:
[1]. Intestinal Autointoxication: A Medical Leitmotif: Journal of Clinical Gastroenterology
[2]. The history of colonics – Association of Registered Colon Hydrotherapists UK
[3]. https://onlinelibrary.wiley.com/doi/full/10.1111/jgh.12294
[4]. Colon Hydrotherapy for Pre-endoscopy preparation
[5]. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960275/
[6]. https://www.sciencedirect.com/science/article/abs/pii/S0306987707003763
[7]. Ann C. Grandjean & Nicole R. Grandjean (2007) Dehydration and Cognitive Performance, Journal of the American College of Nutrition, 26:sup5, 549S-554S, DOI: 10.1080/07315724.2007.10719657
[8]. https://www.hindawi.com/journals/cjgh/2007/630639/
[9]. http://www.mjpath.org.my/past_issue/MJP2004.2/06-colonic.pdf
[10]. https://europepmc.org/article/med/10561777
[11]. Persisting changes of intestinal microbiota after bowel lavage and colonoscopy
[12]. Aplastic Anemia: A Possible Toxic Effect of an Herbal “Colon Cleansing” Preparation – Journal of Emergency Medicine
[13]. https://www.liebertpub.com/doi/abs/10.1089/acm.2006.12.389
[14]. https://pubmed.ncbi.nlm.nih.gov/14681719/
[15]. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8153313/
[16]. https://link.springer.com/article/10.1007/s10620-009-1011-1
by Jed Larosa | Dec 26, 2022 | All Topics, Category 1
Should you take NAD Boosters?
With the growing anti-aging research, NAD boosters have become a hot topic. Hundreds of “longevity” supplements contain NAD boosters, promising health and anti-aging effects. As a result, thousands of people are taking these supplements and promoting them. But do these supplements work, and should YOU take them? After reading this article, you will be familiar with NADs (a little scientific knowledge you can brag about), their health benefits, and whether they live up to their hype.
What are NADs?
Nicotinamide adenine dinucleotide (NAD) is an essential molecule that supports a chemical reaction called “redox” (I know, I know, this is bringing you back to your high school chemistry classes). And you cannot take it directly from food.
Based on whether NAD has lost or gained electrons, it can be either oxidized and called “NAD+” or reduced and called “NADH.”
NAD+ is required in over 500 enzymatic reactions and plays a crucial role in numerous biological reactions in our bodies [1]. Thus, you can imagine how important it is for our health.
NAD in health and disease
Given the hundreds of reactions that NAD+ participates in, it makes sense that it has a substantial impact on the state of our health.
NAD+ deficiency can be primary or secondary. Primary NAD+ deficiency is often inherited, and it often causes severe clinical symptoms.
Secondary NAD+ deficiency can occur as a result of other diseases, but more importantly, as a result of aging (which is the focus of our article). Research shows that NAD+ levels are depleted in tissues in older humans, such as the skin [2] and brain [3]. Unfortunately, scientists need to fully understand what causes this depletion.
This decline in NAD+ is associated with a change in metabolism and makes the person more susceptible to diseases, such as metabolism-related diseases, cancer, and neurodegenerative diseases.
Do NAD boosters work? Science answers.
NAD+ boosters are small molecules that increase NAD+ levels. NAD+ boosters are currently highly promising for treating multiple diseases and increasing longevity.
Because of the decline in NAD+ levels with aging, scientists have thought of NAD+ booster supplementation to reverse this effect. There have been major positive results of NAD+ booster supplementation in animals, mainly rodents.
These results include improved cardiac, liver, kidney, muscle, and vascular functions. In addition, research also shows that NAD+ supplementation can reduce inflammation [4].
And here is what you are looking for: aging. NAD+ supplementation slowed down aging in mice and improved age-related symptoms [5].
The controversy around NAD+ supplementation stems from the fact that most experiments have only been performed on animals.
Additionally, these experiments do not investigate the effects of long-term NAD+ supplementation.
Nevertheless, A study on middle-aged and older adults who took a form of an NAD+ booster called NR (nicotinamide riboside) for 2-6 weeks has shown that it is well-tolerated and effectively stimulates NAD+ metabolism [6].
Yet, another study has shown that NAD+ booster supplementation might increase human blood sugar levels [7].
A recent study on 14 older adults has shown that NAD+ supplementation does not improve muscle function [8].
While there is abundant evidence of the benefits of NAD+ booster supplementation on aging, these studies were mainly performed on short-term and on animals. Research on humans is still lacking, and the benefits of NAD+ supplementation still need to be determined.
Should you take NAD boosters?
The commercialized NAD booster, NR, is available as a supplement. However, although most companies claim that the supplement increases NAD+ levels (as a booster should do), they do not provide strong evidence of its anti-aging effects.
Research on some NAD booster supplementation has shown that NAD boosters, at least, are safe and do not cause adverse events [9].
Nevertheless, a clinical study on 13 post-menopausal women has reported that the metabolic benefits seen in rodent models were not seen in humans, except for increased insulin sensitivity.
In a nutshell, NAD+ boosters have been shown to be safe, yet like most biohacking approaches, they have yet to be assessed in the long term to either prove or reject that the benefits seen in animals can translate to humans.
Bottom Line
NAD+ is a small molecule that is essential for hundreds of biological reactions. Unfortunately, with age, our NAD+ levels decline. In mice, NAD+ supplementation has shown numerous beneficial effects, including anti-aging and anti-inflammatory properties.
While research on the effects of NAD+ booster supplementation still needs to be extended and yet regarded as controversial, researchers cannot deny their benefits.
Despite advances in scientific research, it is still slow, and maybe in a few years, the benefits of NAD+ would be better identified. But, until then, NAD+ is a crucial molecule for your body, and there is no harm in adding it to your list of supplements to optimize your body’s functions.
Most side effects are mild and will resolve on their own. However, if you experience any severe or persistent side effects, it’s essential to contact your healthcare provider.
Be sure to tell your doctor about any other medications or supplements you’re taking and any medical conditions you have. This will help them determine whether IV nutrients are safe for you and how to customize your treatment best.
Reference:
[1] https://pubmed.ncbi.nlm.nih.gov/29514064/
[2] https://pubmed.ncbi.nlm.nih.gov/22848760/
[3] https://pubmed.ncbi.nlm.nih.gov/25730862/
[4] https://pubmed.ncbi.nlm.nih.gov/29514064/
[5] https://pubmed.ncbi.nlm.nih.gov/24825348/
[6] https://www.nature.com/articles/s41467-018-03421-7
[7] https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-022-00653-9
[8] https://academic.oup.com/jn/article/151/10/2917/6311833
[9] https://www.ncbi.nlm.nih.gov/
