Benefits of Sauna After a Workout!

 

Sauna use is not just about sweating - it can actually help you become fitter and healthier! 

Sauna for Increased Muscle Strength and Size

Sauna use can help increase muscle size and strength – particularly if done after a resistance training workout.   Sauna boosts levels of Heath Shock Proteins (HSP’s). HSP’s promote muscle mass by assisting in the repair of cellular damage by attracting amino acids to damaged sites and encouraging them to convert into new muscle fibers.  

Post-exercise Sauna use has been shown to:

Trigger a large secretion of growth hormone along with improved insulin sensitivity.

Activate the mTOR cellular pathway which is responsible for protein synthesis in muscles.

Reduce muscle protein breakdown through inhibition of the FOXO pathway activation.

HSP’s prevent damage by directly scavenging free radicals and by supporting cellular antioxidant capacity through its effects on maintaining glutathione.

Research has shown that sauna use reduces muscle soreness and increases muscle strength when done after high intensity training. In addition, sauna use during periods of inactivity has been proven to help prevent muscle loss.  

For more information on the muscular benefits of sauna watch this video from researcher Rhonda Patrick:  https://youtu.be/H054e_r5W80?si=VXVZSoiRMpZfwNAa

Sauna use for Improved Cardiovascular Fitness

Sauna use after a cardio workout can also bring big benefits.   This should come as no surprise as research has proven that sauna use mimics moderate aerobic activity meaning a sauna session is like a low to moderate intensity cardio workout!

Regular sauna use results in multiple adaptations that benefit cardio fitness including:

Increased plasma volume and blood flow to the heart resulting in increased stroke volume (stroke volume is the amount of blood your heart can pump with each contraction).  When stroke volume goes up heart rate decreases!. 

Increased red blood cell count resulting in increased oxygen delivery to muscles. 

Increased blood flow to muscles and other tissues resulting in increased delivery of nutrients and disposal of cellular waste products.

Reduced rate of glycogen depletion which significantly improves endurance exercise performance.  Glycogen is the storage form of blood sugar in your muscles and liver.

Lower core body temperature during workouts and heat exposure

A study showed that a 30-minute sauna session two times per week for three weeks done after a run increased run time to exhaustion by 32% in experienced runners.  

Sauna and Cardiovascular Disease Prevention

Sauna use 4 – 7 times per week decreased risk of dying from cardiovascular disease by 50 percent and risk of premature death from ALL causes by 40 percent.

Sauna improves blood pressure, arterial compliance and left ventricular function.

Sauna and the Brain

HSP’s from Sauna use increase the expression of Brain Derived Neurotrophic Factor (BDNF). BDNF is like Miracle Growth for the brain causing the growth of new brain cells, improves ability to learn new information and helps ameliorate depression and anxiety.

Sauna use increases the release of norepinephrine which improves attention and focus and causes a robust increase in dynorphin which results in increased sensitivity to endorphins.  In addition, sauna use also boosts endorphin levels directly.

The bottom line is that sauna use provides a powerful mood boosting effect that persists for hours by increasing the brain and body’s sensitivity to endorphins while also increasing the level of circulating endorphins. 

Sauna use is proven to substantially reduce the risk of Alzheimer’s Disease.     Men who took saunas 4 – 7 times per week had a 65% lower risk of developing Alzheimer’s disease or other dementia over the next 20 years than men who did it once a week.

Sauna and Improved Immune Function

Sauna enhances immune function by raising body temperature (think artificial fever). This stimulates the production of immune cells and improves immune cell function. Increased body temperature reduces viral replication and improves natural killer function.   Natural killer cells are the special forces of your immune system and key to preventing and fighting viral infections.

Sauna and Skin Health

Sauna dramatically increases blood flow to your skin (think red face and red skin!) which helps increase collagen production. Sauna use also opens skin pores and makes you sweat which helps to shed dead skin cells. Saunas have been proven to be beneficial for specific skin conditions including psoriasis and eczema by reducing inflammation.

It is important to shower after the sauna with a cold-water finish after washing to close the skin pores. Hydration is also key to replace water lost from sweat. Then apply moisturizer when skin is still damp to help seal in moisture.

Sauna Safety and Usage Instructions

Start slow – and always drink water before, during and after sauna use – you should drink a minimum of 1 quart of water for each 20 minutes in a sauna.

Start with 5 or 10 minutes and gradually build up to 20 minutes.

For maximum benefits do 4 sessions per week of 20 minutes each.

Do NOT use sauna if:

After consuming any alcoholic beverages – this can be VERY dangerous!

If you experience any type of chest pain at any time.

Have any type of existing cardiovascular disease without first checking with your physician.

 If you are pregnant

Nutrition Strategies for Spring Allergies

 

It's that time again - time for Spring Allergies.  Seasonal allergies to pollen and mold seem to get more and more prevalent each year with progressively more severe symptoms in sufferers. Treating allergies with nutrition and nutrition supplements can have big advantages over using medications.

Allergy medication most commonly comes in the form of Antihistamines, and there are some big problems with long-term use of these medications. It is now known that prolonged use of antihistamines decreases levels of acetylcholine which is a key neurotransmitter involved in memory and other important functions. In fact, antihistamine use increases the risk of senility, dementia and Alzheimer’s Disease.

What are Allergies Anyway?

Allergies are abnormal immune reactions to specific agents (proteins) known as antigens/allergens, which include many substances such as foods, drugs, pollens, mold, dust mites, animal danders, feathers, along with many others.

Since there are multiple pro-inflammatory substances involved with allergies it is rare to obtain adequate control with single products/medications. The most potent chemical mediators in allergies and asthma are leukotrienes. Some leukotrienes are one thousand times more potent than histamine as stimulators of bronchial constriction and allergy.

Interestingly, many medications that reduce one inflammatory pathway actually boost leukotrienes. For example, Aspirin and other NSAIDs (Non-Steroidal Anti-Inflammatory Drugs like Ibuprofen) result in the production of excessive levels of leukotrienes in sensitive individuals although they decrease prostaglandins associated with inflammation and thereby relieve pain. So long term they can create a much more severe problem.

Asthma is linked to allergies and can be a severe and life threatening condition. Do NOT try to self-treat Asthma – see a physician!

Strategies for Allergies

Try to avoid allergens by using air filters, regularly cleaning all surfaces and vacuuming and keeping your air-conditioning system on while regularly changing filters to filter out as many allergens as possible. Remember your car cabin filter as well, and take showers and wash clothes after being outside for long periods of time.

Change your diet to reduce inflammation. Dramatically reduce your intake of refined carbohydrate – sugar and starch which drive insulin which drives inflammation.

Boost your intake of low glycemic, organic fruits and vegetables such as berries, broccoli, Brussel Sprouts, etc. These plant foods contain polyphenols which are potent antioxidants and help to reduce inflammation and allergies without side effects.

Increase your intake of Omega 3 Fatty Acids from cold water fish such as Alaskan Wild Salmon and/or take an Omega 3 Supplement such as Krill Oil. Omega 3 fatty acids will always reduce inflammation if taken in sufficient dosages so this should be a primary strategy for allergy sufferers because they produce many side benefits. The only exception is people taking any type of medication to thin blood and reduce clotting like Coumadin. In this case the combination can be dangerous!

Nutritional Supplements for Allergies

There are several highly effective nutrition supplements for allergies including some key herbs.

Local Raw Honey – it MUST be local and must be raw because it will contain small amounts of local pollen and works by getting the body used to pollen much like an allergy shot. A Tablespoon a day is as much as you need. Many people swear by this simple and safe remedy!

Stinging Nettle Extract – this herb has a long history of effective use for allergies and freeze dried preparations seem to work the best and are best taken BEFORE allergy season even begins to put a damper on symptoms before they start – this is true of all nutritional approaches to allergy by the way!

Euphrasia Officianalis – aka “Eyebright” is an herb which name says it all – it is highly effective for eye allergy symptoms.

Quercetin – is a flavonoid contained in high amounts in apples, peppers, red wine, dark cherries and berries, tomatoes, cruciferous vegetables such as broccoli, cabbage and sprouts, and raw red onions. To treat allergies taking supplemental quercetin is the way to go, and the best form of quercetin is Quercetin Phytosome. This form of quercetin is dramatically more effective than other non-phytosomal quercetin because it is much more bioavailable. 500mg a day is a good dose.

Boswellia Extract – Boswellia aka Frankincense (yes the herb mentioned in the bible!) can be highly effective for allergies and other forms of inflammation including arthritis because it blocks the formation of leukotrienes! To get the benefits you must take 5-loxin which is a specific extract. Note that in some individuals 5-loxin can cause or exacerbate heart burn so it is not for everyone, but when it works it can be highly effective!

Butterbur Extract – this plant extract can be highly effective for inhibiting leukotrienes and allergy symptoms or side effects. You need to take a standardized extract with standardized levels of Petasin and Isopetasin) and free of Pyrrolizidine Alkaloids aka PA. High quality brands include Life Extension, Swanson, and Enzymatic Therapy to name a few. This product can also help many migraine sufferers and is a well-researched, proven treatment.

NAC – N-Acetyl Cysteine - helps thin mucus naturally and boost levels of the body’s most important antioxidant Glutathione – every allergy sufferer should be taking 600 – 1,200mg per day!

You will also find combination of these ingredients in particular products, and it is worth experimenting a bit because if you find the right product or combination of natural products you can find relief without sedation and without the side effects associated with antihistamines and more potent drugs like steroid nasal sprays or oral steroids.

Caffeine - A Natural Pesticide that Helps Prevent Alzheimer's Disease!

 

Sounds crazy – but it is true!   Caffeine is produced by many plants and acts as a natural pesticide to protect them against insects.   It also can help protect your brain function.

We usually consume caffeine for the energy boost it provides, but for the plants that produce it, caffeine serves as a pesticide that drives away insects and animals that would like to munch on their leaves and fruit.

Science has discovered that caffeine stimulates the production of an enzyme that can help fend off Alzheimer’s and other forms of dementia.

The enzyme, NMNAT2 (nicotinamide mononucleotide adenylyl transferase 2) helps improve  brain health in two ways:

• It protects neurons from the negative impact of stress.

• It helps prevent tau proteins from folding the wrong way and forming masses of harmful plaques in the brain’s neurons.

Improperly folded proteins are linked to Parkinson’s and Huntington’s diseases, and amyotrophic lateral sclerosis (ALS or Lou Gehrig’s disease) as well as Alzheimer’s.

Brain Cell Stress Reduction

Research has shown that caffeine reduces the activity of a receptor called adenosine A2A.  This receptor increases stress in brain cells and can slow your mental abilities as you age.   Reducing the activity of this receptor prevents it from interrupting memory circuits in key areas of the brain.

Caffeine and Alzheimer’s

While NOT a panacea – research has confirmed that daily caffeine intake up to 261mg per day (the amount in two – three cups of coffee) significantly reduced the chance of developing dementia.  

Dark Side of Caffeine

Keep in mind that too much of a good thing is not a good thing!   Caffeine intake beyond 261mg has NOT been shown to improve benefits so limit your caffeine intake.

In addition, there is significant variation in how individuals respond to caffeine with slow and fast metabolizers. If you happen to be a slow metabolizer be very careful with how much caffeine you consume – and take none after Noon or you will likely disturb your sleep which is very bad for brain health!  

Tips for Adjusting to the Spring Time Change

It’s that time of year again – time to “spring forward” and set our clocks forward one hour.  Resetting clocks in devices is simple.    Unfortunately, your body clock is not nearly as easy to reprogram.    This can come with real health consequences.  An hour time shift does not seem like a lot, but your body runs on a tight schedule and this one-hour change throws us off.

Scientists have documented that the shift to daylight saving time in the spring, when we lose an hour of sleep, is linked to a much higher rate of heart attacks and car accidents.  The change throws off the sleep cycle and that is where all the problems come from.  Over the last 20 years, scientists have documented that, in addition to the master clock in our brains, every cell in our body has a circadian rhythm and time-keeping mechanism. The body and cells' circadian rhythm help regulate important functions such as sleep and metabolism. And increasingly, there's evidence that when our habits — such as when we eat and sleep — are out of sync with our internal clocks, it can harm us.

 

When we disrupt our routines with erratic sleep or eating habits, it can increase the risk of metabolic disease. For instance, overnight shift workers are at much higher risk of developing diabetes and obesity. Research also shows that kids who don't have set bedtimes and mealtimes are also more likely to become overweight. 

Regulating light exposure is key to regulating circadian rhythm.  Reducing light exposure and darkness is the primary signal to turn on the body’s metabolic processes for sleep and rest.  Bright morning light is the primary signal to wake the body up and upregulate metabolism and energy availability in the morning. 

Maximize Exposure to Bright Light During the Day

It is important to maximize your exposure to daylight in the morning. This simple step is every bit as powerful as avoiding blue light at night.   Ideally get outside immediately upon waking – just five minutes of outside light can do the trick!

Outdoor sunlight is about 1500 lux on a cloudy and 100,000 lux on a sunny day while indoor lighting typically maxes out at 500 lux! Bright OVERHEAD light is the primary signal to shut-down melatonin production and wake up.

If it is too cold to go outside, consider buying a 10,000-lux light – ideally one that you can set to shine down on your face from above you.    

Minimize Evening and Nighttime Light

Exposure to light and electromagnetic fields from computers, phones, tablets, and T.V.’s all act as a stimulant, so it is important to minimize nighttime light exposure and blue light exposure in particular.  Blue light comes from artificial lighting.   Blue wavelengths – which are beneficial during daylight hours because they boost attention, reaction times, and mood – are disruptive at night.   Energy efficient lighting is packed with blue light as our electronics.

Turn off lights or dim them as much as possible.   If you must use a computer or your phone install blue light filtering programs on both that will adjust the amount of blue light emitted by your computer, phone, and tablets. Flux – https://justgetflux.com is a free program for your laptop or tablet and the Twilight app for your phone.   Both allow you to set times and adjust blue light output of your devices automatically based on time of day! 

You can also buy blue blocking glasses to use in the evening.   This may seem gimmicky but there is very well-done research supporting the effectiveness of reducing blue light in the evening through these and other measures!

For night-time bathroom trips use a red-light nightlight as redlight does NOT disrupt sleep or reduce night vision which is why you see it used by the military on ships and submarines!

Avoid Alcohol!

Alcohol intake is extremely disruptive to sleep and for many just eliminating it results in much higher sleep quality within a week.   Consider cutting down or completely eliminating alcohol intake particularly during the work week!

Stop all food and beverage by 8pm!

Ideally stop all food and beverage intake 3 hours before bed – late food intake can create digestive issues and late beverage intake can force bathroom trips disrupting your sleep.

Stay on a consistent sleep/wake cycle!

Get up and go to bed at the same time each day – this trains the body and mind.   It is NOT a good idea to sleep in on weekends – this just disrupts your circadian rhythm.

Minimize Caffeine intake after 10am!

There are slow and fast caffeine metabolizers and if you are a slow metabolizer it is critical to stop any and all caffeine intake by 10am!   

Exercise!

Yes – it’s true – for many a consistent exercise habit will dramatically improve sleep quality and duration!

Sauna

One of the many benefits of sauna use is improved sleep!

Finish your morning shower with a cold shower!

While this may seem unpleasant at first, cold showers dramatically ramp up the secretion of norepinephrine which is the brain's primary stimulant.  See this blogpost for the many benefits of cold showers:  http://workoutanytime.blogspot.com/2022/04/can-cold-showers-improve-exercise.html