I recently joined a health club and whilst it has a gym and a few classes, the main reason I joined is to use the sauna and the steam room. There’s also a pool which is a plus too!
Why I use a sauna
Saunas are hot! The heat is usually between 65 – 80 °C (I need it around 80°C to get up a proper sweat) and it is a dry heat.
One of the reasons I use a sauna is to support my body’s detoxification. Whilst I trust my liver to do a pretty good job on the detox front, I also know from tests that I do not detoxify very efficiently. I don’t sweat easily and sweating is a great way to detoxify. Detoxification is important for our health and that includes our brain health. Our bodies and brains are bombarded by toxins (pollution, fertilisers and sprays used on crops, household chemicals, food additives, air fresheners etc some beauty products, plastics, metals and mould and I am sure I have missed some). Toxin exposure is hard to treat and is known to be a risk factor for Alzheimer’s disease. I wrote a blog post last year on how mould can impact our brain health – here’s the link .
The other main reason I like to sauna, is that it increases BDNF (brain derived neurotrophic factor) also known as fertiliser for the brain! Research has shown that regular heat exposure in a sauna at 80°C increases BDNF more effectively than light-intensity exercise. This is excellent news.
Other benefits
- Saunas are great for easing muscle stiffness and they speed up muscle recovery after a workout. They reduce the chance of injury.
- Stress reduction – provided you enjoy being in a sauna, the heat stimulates the parasympathetic nervous system promoting relaxation and stress release.
- Improved circulation which is good for our hearts and our brains.
- It’s an act of self-care. It’s 20 or 30 minutes with no phone, no distractions whatsoever. I try to focus on my breathing but sometimes I let my mind wander and occasionally I come up with an idea for a LinkedIn post!!
The benefits of saunas combined with cold showers
I have to confess I do not enjoy a cold shower unless it’s a boiling hot day! But being in a sauna has a similar effect as hot weather and I will happily go under a cold shower for a couple of minutes – that’s all mind.
Contrast therapy involves alternating between hot and cold temperatures. The contrasting temperatures stimulate the body’s circulatory system, improves recovery and enhances overall health. The extremes of temperature create hormesis. Hormesis is an adaptive response which occurs when we are exposed to low doses of a stressor such as hot and/or cold. Other things that promote hormesis include intermittent fasting, high intensity exercise, and certain types of breathwork such as box breathing.
Alternating between hot and cold exposure boosts blood flow, enhancing cardio vascular health and nutrient delivery to our muscles.
Whilst the heat boosts recovery, cold exposure can reduce inflammation after a high intensity workout. It is also thought that hot and cold exposure may enhance metabolism by activating brown fat (healthy fat) and increasing energy expenditure.
Over time, regular saunas and cold showers may lead to
- Lower blood pressure
- Improved glucose regulation
- Improved insulin sensitivity
- Greater resilience to stressful events
AND, GUESS WHAT, THESE ARE ALL IMPORTANT FOR YOUR BRAIN HEALTH!
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