Can You Use a Sauna When Pregnant? 9 Therapies to Try Instead

While using an infrared sauna has a slew of health benefits, that doesn’t necessarily mean it is safe for all to use, especially if you are pregnant. Luckily, there are many other alternative and complementary therapies such as massage and acupuncture to try instead to help alleviate pregnancy side effects. Read on to learn more about why not to use a sauna while pregnant, and tips on what to do instead to make sure you have a healthy and happy pregnancy.

Using a Sauna While Pregnant

Is it Safe to Use an Infrared Sauna During Pregnancy?

The short answer: Speak to your doctor before using a sauna while pregnant.

Using the sauna during pregnancy, especially during the first trimester, is a risk. Most doctors recommend avoiding it. It is not recommended to use a sauna during pregnancy, as extreme heat exposure can lead to complications such as birth defects, miscarriages, or injury to the brain/spinal cord.

If your doctor gives you the OK to use a sauna during your pregnancy, limit the amount of time you spend inside to 15 minutes or less. Some doctors recommend avoiding saunas completely during pregnancy. Even a limited amount of time in the sauna can result in complications for your baby. You should leave the sauna immediately if you start to feel faint or nauseous. This may be a sign that your body is overheating.

Pregnancy and Heat Exposure

Studies have shown that some babies exposed to high temperatures (like those of a hot tub or sauna) during the first trimester experience serious complications to the brain and/or spinal cord. It’s also possible that exposure to extreme heat may cause or contribute to miscarriages or birth defects like ventricular septal defects and patent ductus arteriosus. Research is ongoing.

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Using Alternative & Complementary Therapies While Pregnant

Complementary therapies are therapies that are not part of the standard medical care usually prescribed by medical doctors. There are many types of complementary therapies, such as acupuncture, massage, and chiropractic medicine. They are also sometimes referred to as ‘integrative medicine’.

Some women turn to complementary therapies during pregnancy to help reduce symptoms such as nausea and vomiting and low back pain. Some women might also use these therapies to prepare for labor and to increase their chances of an uncomplicated birth. Since using a sauna when pregnant is not recommended, try these alternative and complementary therapies instead:

Acupressure

You’re probably already using acupressure without even realizing it. Ever massage your temples when you have a tension headache? That’s acupressure: a firm thumb or finger massage on certain points of the body. The points treated in acupressure are usually the same areas used in acupuncture, but instead of using needles, pressure is applied. Acupressure can be very helpful in relieving morning sickness (in the form of sea-bands or relief bands worn around the wrists) or back pain, among other pregnancy complaints. It can also help relieve the pain of contractions during labor.

Acupuncture

Acupuncture uses hair-thin, disposable needles to stimulate specific points on the body (each area is thought to be associated with an organ function). Like acupressure, acupuncture can restore your body’s balance and help it maintain its own health. Acupuncture can be helpful in treating morning sickness, constipation, backache, hemorrhoids, breech presentation, pain during labor and even insufficient milk production postpartum — best of all, with no side effects.

Aromatherapy

Essential oils for pregnancy or any other situation aren’t meant to be ingested. Rather, they’re inhaled or diluted into a solution and used topically, whether it’s a spot treatment or bath soak. Since many medications are off-limits when you’re expecting, using certain essential oils during pregnancy can be a great alternative for treating illness and uncomfortable symptoms, and that’s exactly why aromatherapy is becoming more popular with pregnant women to help relieve nausea, soothe muscle aches, improve sleep and much more.

Do your research before using essential oils, as some have been deemed dangerous to pregnant women.

Chiropractic Medicine

Chiropractors use physical manipulation to realign joints of the body and spine. In pregnancy, chiropractic manipulation can help with back pain and sciatica. Be sure that you are receiving chiropractic care from a chiropractor who is well trained in treating pregnant women.

Exercise

Exercising during pregnancy has been found to reduce risk of pregnancy complications, lower odds of delivery complications, speed post-delivery recovery, boost your mood, lower blood pressure, ease back and pelvic pain, fight fatigue, improve sleep, and relieve constipation.

Hydrotherapy

Love taking a nice long bath to relax during pregnancy? Ever think about relaxing in the tub during your labor? That’s what hydrotherapy is all about: the therapeutic use of warm (not hot) water to reduce your discomfort from pregnancy side effects. While you shouldn’t use a sauna when pregnant, a warm bath is a perfect swap. Some doctors recommend that the water temperature stay below 95°F during pregnancy and to stay in the water no longer than 10 minutes.

Massage Therapy

Whether a massage comes from your partner’s untrained hand, or from a professional masseuse trained in prenatal massage, getting rubbed the right way during pregnancy can help relieve many pregnancy symptoms — from heartburn and headaches, to backache, and sciatica. Massage can also be wonderful during labor to ease pain. A counter-pressure massage is especially helpful for back labor.

Meditation

Deep relaxation techniques, meditation and visualization can help you cope with a variety of physical and emotional stresses of pregnancy. Such techniques enable you to relax and focus your concentration, reducing stress, lowering your blood pressure, and enhancing your peace of mind. And who couldn’t use that during pregnancy?

Reflexology

Reflexology, a therapy in which pressure is applied to certain areas of the feet, hands and ears, can be beneficial in helping relieve nausea, constipation, fatigue and backache, among other pregnancy symptoms. Reflexology on certain areas of the feet can also stimulate labor contractions – good if you’re overdue, not so good if you’re not near term. So make sure that the reflexologist is well trained in pregnancy reflexology and avoids those areas of your feet before term.

Using a sauna when pregnant unfortunately isn’t a recommended practice, but there are plenty of other therapies available to help manage pregnancy side effects. Speak to your doctor before trying any new alternative and complementary therapies during your pregnancy to ensure you and your baby are safe during the process.

What is Heat Therapy? Heat Therapy Benefits and Types

Summer can get pretty hot, but thermotherapy (also known as heat therapy) can get even hotter. While sweating even more than usual in the summer heat may not sound very appealing, heat therapy can be a great tool in managing certain pain and offering relaxation. Read on to learn more about heat therapy, its benefits, and which devices you can use to try it out at home.

What is Heat Therapy?

Heat therapy, also known as thermotherapy, is the practice of applying heat to the body for therapeutic benefits. Heat therapy can be as simple as taking a warm bath, but can also be more intensive with practices such as infrared sauna use. Unlike cold therapy, heat can safely be applied for prolonged amounts of time to provide extended relief.

What Heat is For

Heat is primarily for non-inflammatory body pain, relaxation, comfort, and reassurance, and taking the edge off of several kinds of body pain. Thermotherapy helps with mostly duller and persistent pains associated with stiffness, cramping, and/or sensitivity, which can be loosely categorized:

Acute soreness from over-exertion, or the pain you get after trying a new workout for the first time. Interestingly, not only is heat likely helpful for this kind of pain, it’s almost the only thing that is.
Stiffness and pain in specific areas related to osteoarthritis, muscle “knots” or trigger points, and most kinds of cramping/spasm (menstrual, neuropathic, restless leg syndrome, for example, or even just stiffness from postural stress). But not, of course, cramps from heat exhaustion.
“Hurts all over” pain and sensitivity. There are many kinds, but primarily: fibromyalgia, rheumatic diseases, drug side effects, vitamin D deficiency, and sleep deprivation.

What Heat is Not For

Heat will make some conditions much worse. Never apply heat to an infection or fresh injury where the superficial tissue is sensitive to the touch, the skin is hot and red, or if there is swelling. Or any other acute inflammation, like a flare-up of arthritis. That’s what ice is for: soothing inflamed tissue. If there’s no obvious/severe injury or infection, it’s okay to try a heat treatment.

Unfortunately, it can be difficult to tell if pain is due to an injury. This is the puzzle at the centre of many chronic pain problems: the distinction between feeling damaged and being damaged. Fortunately, if the pain is mild enough that you can’t tell if it’s a fresh injury, just try some heat and see what happens. But there are many situations where this kind of ambiguity is a challenge, like lower back pain.

Heat therapy should not be used if the afflicted area is bruised or swollen, and open wounds should be avoided. Those with conditions such as diabetes, vascular disease, multiple sclerosis, dermatitis, heart disease, and deep vein thrombosis are at higher risk of injury when using thermotherapy, so discuss with your doctor before attempting.

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Heat Therapy Benefits

One of the most prominent benefits of heat therapy is the treatment of muscle tension. If you have ever suffered from a sore back or a pulled muscle, you know just how effective heat therapy for back pain is and how much relief can come from a hot pad or a soak in the tub. This is because the application of heat helps your muscles stretch by increasing tissue extensibility, causing any stiff or tense muscles to relax.

Heat also triggers the body’s response to heal by increasing blood flow to affected areas. This is helpful in speeding up the recovery time of an acute injury, decreasing the discomfort from migraines and headaches, and simply helping the body relax for general stress relief or help with sleep.

More intensive thermotherapy practices create a sudden increase in the body’s core temperature and trigger the production of heat shock proteins, or HSPs, to protect your body from perceived stress. As this happens, muscles reach proper function while the heat shock proteins begin to guard muscles from potential trauma. This helps your body repair and rebuild any damaged areas.

Heat shock proteins are especially helpful in reducing recovery time and enhancing muscle mass for those who are active. You can activate heat shock proteins by spending some time in an infrared sauna or going all-out at the gym.

Types of Heat Therapy

Direct Contact

Direct contact heat therapy, also known as localized heat therapy, is the easiest method to do at home. This method requires you to apply either moist or dry heat directly to the afflicted area to deeply heat the muscles in the area. Heating methods include heating pads, hot baths, and even warming topicals. While there is debate whether dry or moist heat is more effective, clinical studies have not noted a significant difference.

Infrared Heat

Infrared heat therapy penetrates deeper into the body than direct contact application. Infrared heat is capable of reaching below the surface of the skin through near infrared, to the body’s soft tissue through mid infrared, and finally into fat cells through far infrared wavelengths. Using an infrared sauna is a great way to incorporate infrared heat into your thermotherapy application, as the temperature inside an infrared sauna is adjustable and averages a comfortable 100°F to 130 °F – which allows you to tolerate a longer heat therapy session for more therapeutic benefit.

Systemic Heat

Systemic heating means raising the entire body temperature with a bath or hot tub, steam bath, or hot shower – basically creating an artificial fever. Infrared heat mentioned above can also be classified as systemic heat, as it heats the body through. This application is often a helpful factor with conditions where emotional stress, knots in your muscles, or a significant complicating factor such as lower back pain is an issue.

Heat therapy can be a great tool for pain management and relaxation as long as it is applied correctly and safely. If you have any questions regarding thermotherapy, reach out to your doctor to ensure heat therapy benefits apply to you and can be done safely for your health.

Do Saunas Help Remove Toxins from the Body?

By Dr. James DiNicolantonio www.drjamesdinic.com

We are constantly being exposed to environment toxins such as pesticides, herbicides, heavy metals, plastics, flame retardants, phthalates, and more. Many chemicals are sprayed on our food, arsenic can be found in rice, aluminum in deodorants, over the counter and prescription medications and cookware, and heavy metals like mercury and cadmium accumulate in fish and shellfish/bivalves, respectively. The list goes on and on. The very air we breathe is filled with pollution such as automobile exhaust. Thus, we are now living in a toxic environment and these toxins accumulate in our bodies; but is there anything we can do about it?

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Evidence suggests that human fat tissue is widely contaminated with numerous man-made chemicals including persistent organic pollutants (POPs), which can stay in the body for decades.¹ Examples of POPs include organochlorine pesticides, polychlorinated biphenyls (PCBs) and dioxins. POPs accumulate in the food chain, particularly in animal fat (fish, meat and milk).

If you were breastfed you would have received a hefty dose of these POPs during your most vulnerable years. Even decades later these POPs can still remain in your fat tissue slowly being released into the bloodstream. In fact, it can take decades to completely eliminate POPs from the body and in the meantime, they can cause numerous negative health consequences. Even low-level exposure to these POPs can adversely affect the endocrine, immune, nervous and reproductive systems. And we need a healthy immune system especially nowadays!

Since our own fat tissue serves as a storage reservoir for these POPs – and since they remain with us for several months but up to decades – strategies that can help mobilize and eliminate these toxins from our bodies may help support our health. One such strategy for helping to remove these toxins from the body is through sauna-induced sweating.

Since the 1980s, the Hubbard protocol, which utilizes sauna as well as exercise, niacin, and supplemental oils, has been tested in numerous studies showing beneficial effects for reducing body stores of POPs and improving clinical symptoms in those with environmental POP exposure.² Typically, these studies find a 25-30% reduction in POP levels in fat and blood thought to be caused by the increase in their elimination in the skin through sweat.²

Clinical benefits with the Hubbard protocol have included improvements in IQ, neurocognitive function, ability to work, pain, fatigue and quality of life. Even respiratory symptoms in first responders at the World Trade Center and Gulf War veterans exposed to oil-well fires have found improvements with this protocol.2 But is the use of a sauna in the Hubbard protocol driving the benefit?

It has been known for a while that enhanced sweat production plays a major role in the benefits of the Hubbard protocol as it coincides with an increased turnover of these toxins in fat tissue. In fact, sweating alone has been used to help improve uremia, which is a build-up of toxins in the blood in patients with kidney disease. Since sweat contains POPs and heavy metals, and sweat volume can reach two liters per hour in those who are acclimated;³ this suggests that sweating in a sauna may be a good way to eliminate these toxins.²

However, don’t just take my word for it. Let’s have a look at the clinical studies testing sauna therapy for its potential to eliminate toxins through sweat.

A research group led by Stephen Genuis from the University of Alberta in Edmonton sought to test this idea. Since 2010, they have published at least half a dozen studies looking at the elimination of toxins from the body through blood, urine, and sweat, referred to by the acronym BUS. However, what we are interested in is their data on the elimination of toxins through sweat.

In their first paper, published in 2010, they collected blood, urine and sweat from 20 individuals, half in good health and half with numerous health issues. The authors noted that many toxic heavy metals were preferentially excreted through sweat. They concluded, “Induced sweating appears to be a potential method for elimination of many toxic elements from the human body.”⁴ In the study, all but three of the twenty participants used sauna (e.g., steam or infrared) as the method to induce sweating; exercise was used for the other three participants. In particular, using a sauna was a very good way to help eliminate the heavy metals cadmium, lead, and aluminum from the body; heavy metals which are now commonly found in the environment.

Since then this group has gone on to show that infrared/steam sauna sessions help to eliminate phthalates⁵, flame retardants⁶, Bisphenol A⁷, pesticides³ and PCBs⁸. Considering that infrared and steam saunas were used in these studies, these results do not necessarily apply to your traditional convection heat saunas. Additionally, the use of a sauna may even help individuals exposed to mold and mycotoxins.⁹

In summary, numerous clinical studies have shown that utilizing an infrared/steam sauna is able to remove many toxins through sweat; these include but are not limited to, heavy metals, phthalates, flame retardants, Bisphenol A, pesticides and PCBs. Furthermore, the use of a sauna may improve clinical symptoms in patients exposed to mold. Thus, sauna bathing may be a potential strategy to help eliminate toxins from the body. Something that all of us could use living in this toxic world.

References

1 Lee YM, Kim KS, Jacobs DR, Jr., et al. Persistent organic pollutants in adipose tissue should be considered in obesity research. Obes Rev 2017;18:129-39.

2 Kerr K, Morse G, Graves D, et al. A Detoxification Intervention for Gulf War Illness: A Pilot Randomized Controlled Trial. Int J Environ Res Public Health 2019;16.

3 Genuis SJ, Lane K, Birkholz D. Human Elimination of Organochlorine Pesticides: Blood, Urine, and Sweat Study. BioMed research international 2016;2016:1624643.

4 Genuis SJ, Birkholz D, Rodushkin I, et al. Blood, urine, and sweat (BUS) study: monitoring and elimination of bioaccumulated toxic elements. Arch Environ Contam Toxicol 2011;61:344-57.

5 Genuis SJ, Beesoon S, Lobo RA, et al. Human elimination of phthalate compounds: blood, urine, and sweat (BUS) study. TheScientificWorldJournal 2012;2012:615068.

6 Genuis SK, Birkholz D, Genuis SJ. Human Excretion of Polybrominated Diphenyl Ether Flame Retardants: Blood, Urine, and Sweat Study. BioMed research international 2017;2017:3676089.

7 Genuis SJ, Beesoon S, Birkholz D, et al. Human excretion of bisphenol A: blood, urine, and sweat (BUS) study. J Environ Public Health 2012;2012:185731.

8 Genuis SJ, Beesoon S, Birkholz D. Biomonitoring and Elimination of Perfluorinated Compounds and Polychlorinated Biphenyls through Perspiration: Blood, Urine, and Sweat Study. ISRN toxicology 2013;2013:483832.

9 Rea WJ. A Large Case-series of Successful Treatment of Patients Exposed to Mold and Mycotoxin. Clin Ther 2018;40:889-93.

Salt is in the Air: Halotherapy as a Potential Way to Boost Immunity and Lung Health

By Dr. James DiNicolantonio www.drjamesdinic.com

Halotherapy is the breathing of salty air. It is an alternative treatment that has been used since medieval times. In Eastern and Central Europe, underground salt caves have long been claimed to provide numerous health benefits.¹ Going into salt caves for therapeutic purposes is known as speleotherapy (speleo being the Greek word for cave). Halotherapy involves inhaling salt microparticles aboveground to mimic the microclimate of salt caves. Even Hippocrates is said to have known about the benefits of salt caves.¹

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Halotherapy was first recognized as a treatment in 1843 by Polish physician Dr. Feliks Boczkowski, who noticed that salt mine workers rarely suffered from respiratory issues.² Impressed with the health benefits he personally witnessed in salt mines, Dr. Boczkowski founded the first health resort at the Wieliczka Salt Mine in Poland. Soon after, all throughout Eastern Europe others began using salt caves as underground health resorts. Realizing that most people didn’t have a means to go into a salt cave, in 1976, Russian doctors and scientists created the first machine to produce salt microcrystals, known as a halogenerator, and halotherapy was born. In the 1980s, halochambers were built lined with rock salt and were eventually certified as medical devices in Russia. Essentially, we have a Polish doctor and the Russians to thank for the birth of halotherapy.^{1, 2}

There are two types of halotherapy, dry and wet methods. The dry method of halotherapy is free of humidity and uses dry salt microcrystals, whereas wet halotherapy uses a mixture of salt and water in the air. A typical salt room delivers 5 mg of dry salt aerosol (with particles ranging from 0.1 to 5 microns) into the air during a 1-hour session.^{1, 2} A usual halotherapy plan entails 14 1-hour sessions over 2 months with a 48-hour break in between sessions, with an initial course of 4 sessions being recommended to check for a beneficial effect.¹ A brief worsening of symptoms may occur prior to improvement, which has been termed “speleo-reaction.” This may be due to the breaking up of mucus and its subsequent draining increasing cough.

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So, are there any potential benefits with halotherapy?

One article suggested potential benefits of sitting in salt rooms and inhaling microscopic salt particles in those with asthma, bronchitis, lung disease, respiratory allergies, other respiratory-tract disorders, and chronic ear infections.¹ The article also indicated claims of a success rate of 90% for treating pediatric asthma in salt rooms.¹ Other publications show that halotherapy is associated with relief of cystic fibrosis, asthma and chronic obstructive pulmonary disease (COPD).^{3, 4} The idea is that the inhaled salt helps thin and break up mucus and other airway secretions improving their elimination.

Another review article on halotherapy cited three case-control studies in patients with respiratory diseases, all of which reported improved respiratory function and improvements in several lung functions tests, including forced vital capacity, forced expiratory volume in 1 second (FEV1), oxygen saturation, partial pressure of oxygen in arterial blood, and partial pressure of carbon dioxide in arterial blood.4 Others have found improvements in quality of life in COPD patients with halotherapy finding reductions in exacerbations, hospitalizations, improved physical tolerance and reduced fatigue.⁴ Even positive shifts in immunological status and decreases in medication use, such as inhaled corticosteroids, have been found. A randomized study by Nurov documented increased levels of lymphocytes, immunoglobulins and increased neutrophil phagocytosis activity. In other words, halotherapy increased immune cell numbers and stimulated their activity.⁵ Thus, it’s possible that breathing in salt microcrystals may help to improve lung function, oxygenation, and immune function.

Other studies have found improvements in chronic bronchitis and bronchiectasis (destruction and widening of the larger airways) and common colds during the cold season being cut in half.¹ A 2006 Cochrane Database of Systematic Reviews found three randomized clinical trials of salt room therapy, two of which reported that this therapy had beneficial effects on lung function.¹ In COPD patients, nebulized saline has shown improvements in breathlessness scores and mucous expectoration.⁶ In a long-term, double-blind, parallel-group trial of 164 patents with stable cystic fibrosis with mild to moderate lung disease, inhaled hypertonic saline improved lung function as measured by forced vital capacity and FEV1 and fewer pulmonary exacerbations and antibiotic use. The researchers concluded, “Hypertonic saline preceded by a bronchodilator is an inexpensive, safe, and effective additional therapy for patients with cystic fibrosis.^{1, 7} Other potential benefits may include improvements in skin conditions such as psoriasis and dermatitis although more research is needed.^{1, 8}

Two randomized trials showed that a salt chamber reduces bronchial hyper-responsiveness in asthmatics.^{9, 10} Other publications note that halotherapy improves occupational chronic obstructive lung diseases.¹¹ Halotherapy can even improve enlarged adenoids and tonsils, which is the main contributor of sleep apnea in pre-pubertal children.¹² And halotherapy has even been suggested as a first line treatment for bacterial vaginosis.¹³

Salt caves have been used for thousands of years. Halotherapy, which mimics the microenvironment in these salt caves, is now a potential strategy to provide therapeutic benefits. In Canada, Romania, and Israel, certain specialized nebulizers that release finely pulverized dry salt aerosol particles are approved as medical devices. Breathing in salt is something that we experience whenever we enter a salt cave or are near the ocean. Inhaling salt microcrystals using modern-day salt rooms or devices may be another strategy that mother nature has given us to improve our health.

References

1 Horowitz S. Salt Cave Therapy: Rediscovering the Benefits of an Old Preservative. Alternative and Complementary Therapies. 2010;16:158–162.

2 https://www.salttherapyassociation.org/images/STA-Reference-and-Resources-Guide-022719—Small.pdf.

3 Rashleigh R, Smith S, Roberts N. A review of halotherapy for chronic obstructive pulmonary disease. Int J Chron Obstruct Pulmon Dis. 2014;9(1):239-246

https://doi.org/10.2147/COPD.S57511.

4 Chervinskaya AV, Zilber NA. Halotherapy for treatment of respiratory diseases. J Aerosol Med 1995;8:221-32.

5 Nurov I. Immunologic features of speleotherapy in patients with chronic obstructive pulmonary disease. Medical and Health Science Journal. 2010;2:44–47.

6 Khan SY, O’Driscoll BR. Is nebulized saline a placebo in COPD? BMC Pulm Med 2004;4:9.

7 Elkins MR, Robinson M, Rose BR, et al. A controlled trial of long-term inhaled hypertonic saline in patients with cystic fibrosis. N Engl J Med 2006;354:229-40.

8 Endre L. [Theoretical basis and clinical benefits of dry salt inhalation therapy]. Orv Hetil 2015;156:1643-52.

9 Bar-Yoseph R, Kugelman N, Livnat G, et al. Halotherapy as asthma treatment in children: A randomized, controlled, prospective pilot study. Pediatr Pulmonol 2017;52:580-7.

10 Hedman J, Hugg T, Sandell J, et al. The effect of salt chamber treatment on bronchial hyperresponsiveness in asthmatics. Allergy 2006;61:605-10.

11 Chervinskaya AV, Kotenko KV. Efficiency of controlled halotherapy in rehabilitation of patients with occupational lung diseases. Med Tr Prom Ekol 2016:38-40.

12 Gelardi M, Iannuzzi L, Greco Miani A, et al. Double-blind placebo-controlled randomized clinical trial on the efficacy of Aerosal in the treatment of sub-obstructive adenotonsillar hypertrophy and related diseases. Int J Pediatr Otorhinolaryngol 2013;77:1818-24.

13 Maliavin AG, Filiaeva Iu A, Umakhanova MM, et al. [Halotherapy–a new treatment of bacterial vaginosis]. Vopr Kurortol Fizioter Lech Fiz Kult 2004:35-7.

Sauna Bathing for Peaceful Minds and Healthy Hearts

By Dr. James DiNicolantonio www.drjamesdinic.com

Most people use saunas for relaxation, stress reduction, pain relief, and socializing. 1 The most commonly reported benefits with sauna use include improvements in pain, mental issues, and sleep 1 – something all of us could benefit from right now. However, emerging evidence suggests that sauna is not only beneficial for our mental health but also our heart health.

In fact, regular sauna bathing is associated with reductions in hypertension, fatal cardiovascular events, sudden cardiac death, stroke, neurodegenerative diseases, and all-cause mortality. 2, 3 Sauna bathing 2-3 times per week, versus 1 time per week or less, is also associated with a 33% reduction in the risk of venous thromboembolism. 4 Epidemiological studies find greater reductions in cardiovascular risk with frequent and regular sauna sessions of at least 20 minutes in duration. 2 ,3 , 5

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For most saunas, in order to elevate heart rate above 100 beats per minute the session needs to be longer than 10-15 minutes. The real magic with sauna bathing likely occurs somewhere around the 25 to 30-minute mark (when the heart rate reaches around 120 beats per minute or higher). 5

Two clinical trials in patients with at least 1 cardiovascular risk factor found that 30 minutes in the sauna improves systolic and diastolic blood pressure. 6, 7 One of them noting improvements in arterial stiffness.6 In heart failure patients, sauna sessions also significantly reduce blood pressure 8 and also increase cardiac and stroke indexes, reduce systemic vascular resistance and increase ejection fraction. 9 These benefits may have to do with improvements in oxidative stress and increases in the production of nitric oxide leading to better vascular relaxation and blood flow. 10

Two weeks of far infrared sauna sessions significantly improves systolic and diastolic blood pressure, flow-mediated dilation, fasting glucose, body weight, and body fat. 11 Far infrared sauna therapy also improves ventricular arrhythmias, heart rate variability and brain natriuretic peptide in patients with chronic heart failure 12 and vascular health in patients with at least one coronary risk factor. 13

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Combining aerobic exercise with frequent sauna bathing may confer the greatest heart health benefits. Indeed, 15 minutes of aerobic exercise followed by 15 minutes in the sauna improves mean arterial pressure, arterial stiffness and pulse pressure, benefits that were retained even after a 30-minute recovery period. 14 Sauna bathing also lowers heart rate. Indeed, one study noted a 9 beat per minute reduction in resting heart rate after a 30 minute sauna session. 5 And another study found similar benefits with a 25-minute sauna session finding reductions in blood pressure and heart rate. 15

During a sauna session there is an acute increase in heart rate and blood pressure but afterwards there is a reduction. 15 An effect similar to what occurs with moderate exercise. Additionally, after sauna bathing there is a significant increase in parasympathetic activity but a reduction in sympathetic activity leading to an increase in heart rate variability. 5 Considering that hypertension, fatal arrhythmias, coronary artery disease, and acute myocardial infarction are associated with reductions in heart rate variability 5 an improvement in this parameter with sauna therapy may lead to significant cardiovascular benefits.

In summary, sauna bathing is safe for most individuals and appears to lower blood pressure, improve artery health, heart rate variability, and resting heart rate. Sauna therapy also increases nitric oxide dilating blood vessels and reducing oxidative stress. All of these effects are likely why regular sauna use is associated with a lower risk of dying from heart disease.

References

1 Hussain JN, Greaves RF, Cohen MM. A hot topic for health: Results of the Global Sauna Survey. Complement Ther Med 2019;44:223-34.

2 Laukkanen JA, Laukkanen T, Kunutsor SK. Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence. Mayo Clin Proc 2018;93:1111-21.

3 Laukkanen T, Khan H, Zaccardi F, et al. Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA internal medicine 2015;175:542-8.

4 Kunutsor SK, Makikallio TH, Khan H, et al. Sauna bathing reduces the risk of venous thromboembolism: a prospective cohort study. Eur J Epidemiol 2019;34:983-6.

5 Laukkanen T, Lipponen J, Kunutsor SK, et al. Recovery from sauna bathing favorably modulates cardiac autonomic nervous system. Complement Ther Med 2019;45:190-7.

6 Lee E, Laukkanen T, Kunutsor SK, et al. Sauna exposure leads to improved arterial compliance: Findings from a non-randomised experimental study. European journal of preventive cardiology 2018;25:130-8.

7 Laukkanen T, Kunutsor SK, Zaccardi F, et al. Acute effects of sauna bathing on cardiovascular function. J Hum Hypertens 2018;32:129-38.

8 Tei C, Horikiri Y, Park JC, et al. [Effects of hot water bath or sauna on patients with congestive heart failure: acute hemodynamic improvement by thermal vasodilation]. J Cardiol 1994;24:175-83.

9 Tei C, Horikiri Y, Park JC, et al. Acute hemodynamic improvement by thermal vasodilation in congestive heart failure. Circulation 1995;91:2582-90.

10 Gryka D, Pilch WB, Czerwinska-Ledwig OM, et al. The influence of Finnish sauna treatments on the concentrations of nitric oxide, 3-nitrotyrosine and selected markers of oxidative status in training and non-training men. Int J Occup Med Environ Health 2020;33:173-85.

11 Biro S, Masuda A, Kihara T, et al. Clinical implications of thermal therapy in lifestyle-related diseases. Exp Biol Med (Maywood) 2003;228:1245-9.

12 Kihara T, Biro S, Ikeda Y, et al. Effects of repeated sauna treatment on ventricular arrhythmias in patients with chronic heart failure. Circ J 2004;68:1146-51.

13 Imamura M, Biro S, Kihara T, et al. Repeated thermal therapy improves impaired vascular endothelial function in patients with coronary risk factors. J Am Coll Cardiol 2001;38:1083-8.

14 Lee E, Willeit P, Laukkanen T, et al. Acute effects of exercise and sauna as a single intervention on arterial compliance. European journal of preventive cardiology 2019:2047487319855454.

15 Ketelhut S, Ketelhut RG. The blood pressure and heart rate during sauna bath correspond to cardiac responses during submaximal dynamic exercise. Complement Ther Med 2019;44:218-22.

Using Saunas for a Natural Substance Abuse Detox Treatment

Detoxification from substances can be an unpleasant experience, but there are many tools, therapies, techniques, and resources available to help make it a little easier. From alcohol to nicotine, the body at times may need help with the detoxification process when ridding the body of substances. Read below to learn what to expect when going through a detox, and how an infrared sauna can help with detoxification both during and after treatment.

Function & Benefits of Detoxification

Directly or indirectly, toxic residues find their way into our air, food and water supplies. The net effect of this ecological overload is to alter the body’s balance, or homeostasis. This interference with our natural biological tendencies to restore internal balance results in disease in one form or another. These illnesses include cancers of virtually every organ system of the body, as well as leukemia, liver disease, pulmonary damage, anemia and blood changes, nervous system disease, immune system damage, psychological damage, reproductive and fertility impairment, and kidney dysfunction.

With that being said, it is obvious that detoxification is an important function to keep the body safe and healthy. When toxins are properly removed, there are many health benefits:

Improved Immune System
Healthier Internal Organs
Weight Loss and Management
More Energy
Improved Mental Clarity

At a basic level, detox is a perfectly natural process. Drugs enter the body, and the body’s systems work to process the chemicals. Cells in the liver purify the blood. Cells in the digestive system process alcohol. Cells in the kidneys move waste out of the body altogether. It’s an efficient and perfectly natural system that the body uses in order to heal. But drugs can wreak havoc on those natural systems, as some drugs are just so powerful that the body can’t handle a typical cleaning protocol.

The body can be capable of performing its own drug detox, but it takes time and the withdrawal symptoms that occur in the meantime are uncomfortable at best. Sometimes, drugs are so powerful that people who attempt natural methods put their lives at risk. That is why experts agree that a medical detox program is the safest choice for people with an addiction history.

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Why to Use Natural Therapies for Treatment

When detoxing for substance abuse, no treatment should be done without medical supervision. Depending on the substance and the level of use, the detoxification process may become more or less dangerous. When seeking treatment, you and your doctor will discuss the options best suited for you, which may include a combination of medications and other therapies to help lessen the symptoms of withdrawal.

Though natural therapies will likely not be the only form of treatment, they are a great addition to substance abuse treatment to help bring the body feeling back to normal. Many detox centers offer natural therapies, such as massage and infrared sauna use, to patients both during and post-treatment to provide comfort as the body is transitioning.

Doing a Substance Abuse Detox with a Sauna

Including infrared sauna use in a substance abuse detox can help with three main things: improved circulation, enhanced detoxification, and reduction of negative withdrawal symptoms.

Long-term abuse of drugs and alcohol can cause problems in the heart and areas of the nervous system depending on the drug of choice and the severity of the addiction. The heat in an infrared sauna helps repair circulation, sending blood flow to all the necessary areas. This also moves blood closer to the surface of the skin. A process known as lipolysis begins to break down fat tissues in the body that contain toxins that are then released into the bloodstream.

Though some of these toxins are excreted through the skin, others are sent to the kidneys and liver. Sauna therapy raises the level of toxins through increased sweating, and therefore, pushes toxins out through human waste and urine.

Additionally, individuals may find saunas soothing in the same way that some find massages soothing during the drug detox period. Some drugs cause joint and muscle pain as withdrawal symptoms, and the high heat of a sauna can relieve some of this pain. Infrared sauna therapy can help improve withdrawal symptoms of fatigue, stress, anxiety, muscle cramps, inflammation, pain, rapid heart rate, drug cravings, sleep disturbances, low energy, and reduced cognitive function by increasing blood circulation and decreasing blood pressure, stress, anxiety, and fatigue.

The use of infrared saunas can also become part of a self-care routine post-treatment for those who are undergoing substance abuse recovery. If anything, visiting an infrared sauna can help to relax, soothe the body and mind, and make you feel rejuvenated.

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What to Expect with a Substance Detox

On average, the detox process typically lasts for between 7 and 10 days. When the amount of alcohol or drugs in a patient’s system is gradually reduced, they will typically begin to experience withdrawal symptoms. The type of withdrawal symptoms that are experienced, as well as how severe these are, depend on how long a person has been addicted to alcohol or drugs, the type of substance that they are addicted to, how much they have been consuming, and their general mental and physical health.

Withdrawal can result in a wide range of physical and psychological symptoms. Physical symptoms include nausea, diarrhea, and vomiting, shaking, sweating, high temperature and/or chills, increased heart rate, increased blood pressure, abdominal cramps, muscle and bone pain, exhaustion, and vivid and unpleasant dreams. Psychological symptoms include, irritability, anxiety, confusion, paranoia, insomnia, depression, inability to concentrate, mood swings.

In the most severe cases, withdrawal during a substance detox may result in hallucinations, delirium, and seizures.

Thankfully, with the help of medical support, medications, and natural treatments available to those in need to properly and safely detox from substance abuse. Medications and infrared sauna therapy both help manage the negative side effects of withdrawal and create a more comfortable recovery and return to normal.

Resources for Substance Abuse

If you or a loved one is facing issues with substance abuse, there are many resources available to help you take the next step toward recovery. Speak to your doctor about potential treatment and recovery options, and use the resources below for hotlines, information, and programs to help you through your journey:

Center for Substance Abuse Prevention (CSAP)
Center for Substance Abuse Treatment (CSAT)
Faces and Voices of Recovery (FAVOR)
National Alliance on Mental Illness (NAMI)
National Institute on Alcohol Abuse and Alcoholism (NIAAA)
National Institutes on Drug Abuse (NIDA)
National Institute of Mental Health (NIMH)
Substance Abuse and Mental Health Services Administration (SAMHSA)

30 Day Summer Health Challenge for Your Body and Mind

With summer just recently starting on June 21, the change of the seasons is a perfect excuse to start a new challenge. Use this change in season to really focus on your health – both physically and mentally. Read below for a summer health challenge that shares 30 ways to focus on your overall health so you feel confident and healthy this season!

Physical Summer Health Challenge

Drink Only Water Throughout the Day

Cut out coffee, soda, and alcohol for one day to focus on your hydration for the day. Water is essential to your physical health, especially during the heat of the summer, and the habit of staying hydrated is a good one to incorporate into your daily life.

Go to Bed 1 Hour Earlier than Normal

Sleep is another important basic need for your health, but it is easy to let life get in the way and eat into your sleep time. Not only does sleep allow your body to rest and recover, it can help prevent illness as well. Today, budget an extra hour to go to sleep early and allow your body to fully rest.

Use an Infrared Sauna

We know, sitting in a hot sauna may seem like the last thing to do in the summer heat. But that exact heat is what helps you to stay healthy in summer. Working up a sweat in a sauna can help your body detoxify, reduce stress, improve mood, and help with weight loss – all great summer health benefits!

Learn a New, Healthy Recipe

Spice up your daily menu by researching healthy recipes to whip up in the kitchen. Look for recipes that include nutritious ingredients such as vegetables and fruits. Summer is a great time for produce, so your recipes will be nutritious and delicious.

Do a 16-Hour Fast

The 16:8 fast is a great way to do a mini gut reset. During this, you will do a 16-hour window of fasting and an 8-hour window of eating. People typically choose to eat lunch and dinner then fast through the night and breakfast the next day to maintain a somewhat normal routine.

Dance to Your Favorite Songs

Dancing is not only a great way to get active, it is also a fun way to spend summer. Whether you’re alone or with a partner, make a playlist and dance. Showing off your moves is great for both physical and mental summer health.

Stretch for 15 Minutes After First Waking Up

Before even opening your phone to check email, dedicate 15 minute of your morning to naturally waking up your body. Take time to gently stretch and get your body moving. This movement will help you maintain a more positive energy for the rest of the day.

Practice Yoga

Yoga is a great way to challenge your body in new ways. Spend 30 minutes stretching, activating your core, and tapping into new movements you might have thought weren’t possible! Not only is yoga great for the body, it’s also a perfect time to try meditation for your mind.

Revamp Your Skincare Routine

Every season means a new set of external elements our body is faced with, which heavily affects our skin. Higher temperatures, longer days in the sun, and drier weather means a new skincare routine may be needed. Take this time to see if your routine is enough for healthy skin.

Be Active with a New Activity for 30 Minutes

This doesn’t necessarily have to be a workout, but use this time to find new activities that can keep your body moving! A hike on a new trail, kayaking, exploring a nearby town, or even something fun like hula-hooping can all be great ways to get active.

Try a New Workout Routine

If you’re doing the same workout every time, you are sure to get bored of the same moves every time. That, and your body isn’t getting as well-rounded of a workout. Look up new workout routines to help mix it up and keep things interesting. Pro tip: Using a sauna after a workout makes it even better.

Cook all Three Meals at Home

One day, eat only food that you have made at home. You can do this by prepping each meal at a time, or try some meal prepping in advance to make cooking a bit easier. When you homecook your meals, you are more likely to be aware of the calories and ingredients you are taking in.

Explore the Great Outdoors

One of the most fun ways to stay healthy in summer is by exploring the great outdoors. Beaches, trails, hikes, and lakes are all great ways to enjoy the weather while getting active and focusing on your summer health. Be sure to pack snacks, sunscreen, and water to stay healthy and safe.

Walk 10,000+ Steps

Walking 10,000 steps a day has been a highly-recommended activity to help maintain physical health. Immediately jumping to 10k a day can be difficult, so instead dedicate just one day to reaching your goal and pay attention to what lifestyle changes you can make to make it a long-term habit.

Only Eat Clean Foods All Day

A complete diet overhaul takes time to transition into, but a day of conscious eating is easy to accomplish. Clean eating forces you to look closely at the ingredients in your food, which may surprise you. Take notes about which foods are good for you, and which you should start eating in moderation.

Mental Summer Health Challenge

Practice Breathing Exercises

Breathe in… Breathe out… Sure, breathing is an activity we do without even trying, but putting focus into your breathwork can be great for your mental health. Learn some new breathing exercises that help you slow down, destress, and find some mental clarity.

Take a Break from Social Media

Looking at a screen all day can lead to overstimulation, which can lead to mental exhaustion. Whether for an hour or for the whole day, unplug for some time to focus on non-digital activities that benefit your summer health. Spend time with family, pamper yourself with a home spa day, work on a hobby, or just relax.

Pick Up a New Hobby

Hobbies are a great way to pass the time and keep your mind active. Summer is the perfect time to challenge yourself with learning new things. Try picking up painting, writing, baking, completing puzzles, or whatever sparks your interest. And who cares if you aren’t great at it? Practice makes perfect.

Read a Book

Reading allows you to have an escape from your day-to-day reality. From reading to educate yourself to reading for entertainment, this mental health activity can work your mind in a variety of ways. Set aside at least 30 minutes and set up in a cozy spot so you can turn some pages peacefully.

Reconnect with Loved Ones

This year has been a lesson on connecting with people. It can be easy to lose touch with loved ones, but it is just as easy to reach out and say hello. Make a friend or family member smile by sending a quick note – and set aside some time in case that quick note turns into a long conversation!

Watch Your Favorite Movie

There is something so comforting about rewatching your favorite movie. Get some movie snacks ready, round up the household, and cozy up on the couch for some simple, feel-good movie time. If there are multiple people in your home, have a movie marathon with everyone’s favorite films.

Spend Time Outside

A daily dose of fresh air is great for you physically, but it is also a great activity for mental health. Being stuck inside all day can lead to negative feelings, especially if you don’t have much natural light. Brighten up your day and invigorate your mind by getting outside for at least 30 minutes.

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Organize a Group Video Call with Friends

Seeing friends in person hasn’t been the easiest thing this year, but we are lucky to have the technology to connect in different ways. Organize a group video call with friends to bring back a sense of being social. You’d be surprised just how uplifting it is to simply laugh with friends over Zoom.

Set Aside 1 Hour Completely to Yourself

Life can get busy. It’s easy to get caught up in things that don’t allow you to have you-time. Block off one entire hour to yourself (or more!) to really focus on you. Mark it on your calendar, put up a “do not disturb” sign, and enjoy some time dedicated to things that give you a mental break.

Reorganize Your Space

Clutter is more than just an eyesore, it is also a large contributor to stress. If you can’t find anything or don’t like looking at your space, it’s time to reorganize! While the action may seem stressful in itself, the end result is a tidy home that allows you to focus your time and energy on more important things.

Perform a Random Act of Kindness

This activity is one of the best because it not only helps you, it helps those around you as well. Taking the time to do something kind for someone else allows you to reposition your thoughts and think in a more positive way. It doesn’t hurt that making someone smile makes you smile, too!

Try Meditation

We’ve mentioned yoga and breathing exercises, and meditation falls right into those summer wellness tips. Meditation helps you center your mind and find ways to shift your mentality into a calmer, more accepting state. Meditation can be a few minutes or a few hours depending on how deeply you want to go.

Make a Gratitude List

Take some time to sit down and write down the things that you are grateful for. Visualization of your accomplishments, blessings, and experiences helps highlight the positive things in your life. Writing the items down can be a therapeutic exercise for your emotional and mental health.

Have a Personal Spa Night

We’re big fans of treating yourself. With the stresses of everyday life, set aside some time to have a night to yourself filled with pampering. A sauna and a bath, face masks, hair treatments… a spa night doesn’t have to be extravagant to be effective, but it should definitely be relaxing.

Cross an Item off Your To-Do List

Similar to physical clutter in your home causing stress, to-do list clutter can be just as stressful. Use this day to knock out a big-ticket item on your list that you have been putting off. Once the task is complete, you will feel a sense of accomplishment and relief that it is finally done.

30 Days to Summer Health

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Additional Summer Wellness Tips

Have an accountability partner who can check in on you and make sure you are on the right track with your summer health challenge. Doing the challenge with friends also helps add fun and accountability.
Track your progress to monitor how you are feeling and track your successes with summer health.
Set small, attainable goals that will keep you motivated and continually push you forward.
Find healthy lifestyle substitutions such as walking instead of driving short distances, replacing soda with water, and switching out processed foods for clean foods.
Develop a daily routine to help optimize your day and get you into a rhythm that makes life more manageable and peaceful.

This season, you can aim for top mental and physical health with our 30-day summer health challenge. But don’t let it stop after a month! Use these summer wellness tips to stay healthy well after summer has ended. These tips are to get you started and help keep you on track to creating lasting health improvements that will keep you happy and healthy all year long.

Can Sitting in a Sauna Help Fight Infections?

By Dr. James DiNicolantonio www.drjamesdinic.com

Did you know that since 1957 sauna therapy has been used as a potential way to prevent the flu? 1 It’s true! During World War II, sauna therapy was even noted to prevent the spread of typhus fever in Finnish troops, “The main method of typhus prevention in Finland consisted of regular sauna bathing, which was culturally acceptable and very efficient.” 2 Since then, numerous studies have been published confirming that sauna therapy is indeed beneficial for fighting infections. 3, 4

For example, a clinical study divided 50 patients into two groups, one group of patients were assigned to sauna sessions over several months and the other group did not receive sauna therapy; can you guess what happened? The group that received sauna sessions had their incidence of the common cold cut in half. 4 And the benefits of sauna therapy don’t stop at the common cold. People who use saunas at least 4 times per week, compared to those who use the sauna once per week or less, have approximately half the risk of developing pneumonia or respiratory diseases. 5, 6

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So how does going into a sauna help fight against infections? For one, our body’s first defense against an infection is a fever. By boosting core body temperature and mimicking a fever, sauna therapy may help our bodies fight off infections before they take hold. It’s not recommended to go into a sauna once you have a fever because at that point your body is doing sauna therapy on its own. However, consistent use of a sauna may help reduce the ability of viruses to replicate in the body. 4-6 And this is important, especially early on in an infection, prior to it causing a fever, spreading to the lungs and taking a firm hold.

Going into the sauna causes hyperthermia or a rise in core body temperature. Essentially, sauna therapy is “heat shock” therapy. It shocks the body with heat and induces a short-term stress on the body. However, once the body has recovered from a sauna session it is more resilient to other stressors. This is known as hormesis. Basically, what doesn’t kill you makes you stronger (think of sunlight, exercise, or cold therapy). And in the case of sauna therapy we are talking about the immune system getting stronger.

We didn’t know exactly how saunas worked against viruses until recently. For example, when we go into a sauna our body increases the production of something called heat shock proteins (HSPs). 7 HSPs are released to prevent proteins from degenerating from heat shock or other stress. 8 They also help stimulate both our innate and adaptive immune system. 9 Thus, making our overall immune system more robust. Additionally, heat shock proteins can directly inhibit influenza viral replication 10,12 and make our cells more resistant to death from external stressors. 13, 14 In other words, the release of heat shock proteins with sauna therapy may, 1.) boost our immune system, 2.) inhibit viral replication and 3.) protect our immune and lung cells during cytokine storms. Talk about a triple combination punch!

The benefits of HSPs and sauna therapy on our immune system don’t stop there. Heat shock protein-70 can stimulate the release of nitric oxide from monocytes. 15 And nitric oxide can inhibit the replication of severe acute respiratory syndrome (SARS). 16,17,18 Additionally, sauna therapy boosts nitric oxide, 19 as it increases the expression of endothelial nitric oxide synthase (eNOS), which is the enzyme that makes nitric oxide in the body. 20,21 Infrared sauna therapy stimulates eNOS above and beyond any thermal effect, suggesting that infrared saunas may have an advantage over traditional saunas. 20,22,23

A 15-minute sauna session can also stimulate the immune system, increasing the number of white blood cells, lymphocytes, neutrophils and basophil counts. 24 Hyperthermia, as found with sauna therapy, also increases the antiviral effect of interferons. 25,26 Interferons are produced by our body to increase antiviral antibodies and to stimulate our immune system. Thus, there are many pathways for how sauna therapy may help us fight against infections.

Overall, sitting in a sauna for approximately 15-30 minutes per day, for 4 or more days per week, is a great way to increase heat shock proteins, activate the immune system, and potentially inhibit viral replication. Clinical evidence in humans suggests that sauna therapy reduces the incidence of the common cold and may reduce the incidence of influenza, pneumonia, and respiratory diseases.

References

1 Hartmann A. [Asiatic flu in 1957; sauna baths as prophylactic measure]. Hippokrates 1958;29:153-4.

2 Laurent H. Control of typhus fever in Finland during World War II. Vesalius 2009;15:71-9.

3 Brenke R. Das Potenzial der Sauna im Rahmen der Prävention – eine Übersicht neuerer Erkenntnisse. Forschende Komplementarmedizin (2006) 2015;22:320-5.

4 Ernst E, Pecho E, Wirz P, et al. Regular sauna bathing and the incidence of common colds. Ann Med 1990;22:225-7.

5 Kunutsor SK, Laukkanen T, Laukkanen JA. Frequent sauna bathing may reduce the risk of pneumonia in middle-aged Caucasian men: The KIHD prospective cohort study. Respir Med 2017;132:161-3.

6 Kunutsor SK, Laukkanen T, Laukkanen JA. Sauna bathing reduces the risk of respiratory diseases: a long-term prospective cohort study. Eur J Epidemiol 2017;32:1107-11.

7 Iguchi M, Littmann AE, Chang SH, et al. Heat stress and cardiovascular, hormonal, and heat shock proteins in humans. Journal of athletic training 2012;47:184-90.

8 Xue J, Fan X, Yu J, et al. Short-Term Heat Shock Affects Host-Virus Interaction in Mice Infected with Highly Pathogenic Avian Influenza Virus H5N1. Frontiers in microbiology 2016;7:924.

9 Wang Y, Whittall T, McGowan E, et al. Identification of stimulating and inhibitory epitopes within the heat shock protein 70 molecule that modulate cytokine production and maturation of dendritic cells. J Immunol 2005;174:3306-16.

10 Hirayama E, Atagi H, Hiraki A, et al. Heat shock protein 70 is related to thermal inhibition of nuclear export of the influenza virus ribonucleoprotein complex. J Virol 2004;78:1263-70.

11 Li G, Zhang J, Tong X, et al. Heat shock protein 70 inhibits the activity of Influenza A virus ribonucleoprotein and blocks the replication of virus in vitro and in vivo. PLoS One 2011;6:e16546.

12 Conti C, De Marco A, Mastromarino P, et al. Antiviral effect of hyperthermic treatment in rhinovirus infection. Antimicrob Agents Chemother 1999;43:822-9.

13 Novoselova TV, Margulis BA, Novoselov SS, et al. Treatment with extracellular HSP70/HSC70 protein can reduce polyglutamine toxicity and aggregation. J Neurochem 2005;94:597-606.

14 Guzhova IV, Arnholdt AC, Darieva ZA, et al. Effects of exogenous stress protein 70 on the functional properties of human promonocytes through binding to cell surface and internalization. Cell Stress Chaperones 1998;3:67-77.

15 Wang Y, Kelly CG, Singh M, et al. Stimulation of Th1-polarizing cytokines, C-C chemokines, maturation of dendritic cells, and adjuvant function by the peptide binding fragment of heat shock protein 70. J Immunol 2002;169:2422-9.

16 Akerstrom S, Mousavi-Jazi M, Klingstrom J, et al. Nitric oxide inhibits the replication cycle of severe acute respiratory syndrome coronavirus. J Virol 2005;79:1966-9.

17 Akerstrom S, Gunalan V, Keng CT, et al. Dual effect of nitric oxide on SARS-CoV replication: viral RNA production and palmitoylation of the S protein are affected. Virology 2009;395:1-9.

18 Chen L, Liu P, Gao H, et al. Inhalation of nitric oxide in the treatment of severe acute respiratory syndrome: a rescue trial in Beijing. Clin Infect Dis 2004;39:1531-5.

19 Gryka D, Pilch WB, Czerwinska-Ledwig OM, et al. The influence of Finnish sauna treatments on the concentrations of nitric oxide, 3-nitrotyrosine and selected markers of oxidative status in training and non-training men. Int J Occup Med Environ Health 2020;33:173-85.

20 Huang PH, Chen JW, Lin CP, et al. Far infra-red therapy promotes ischemia-induced angiogenesis in diabetic mice and restores high glucose-suppressed endothelial progenitor cell functions. Cardiovasc Diabetol 2012;11:99.

21 Ikeda Y, Biro S, Kamogawa Y, et al. Repeated sauna therapy increases arterial endothelial nitric oxide synthase expression and nitric oxide production in cardiomyopathic hamsters. Circ J 2005;69:722-9.

22 Akasaki Y, Miyata M, Eto H, et al. Repeated thermal therapy up-regulates endothelial nitric oxide synthase and augments angiogenesis in a mouse model of hindlimb ischemia. Circ J 2006;70:463-70.

23 Yu SY, Chiu JH, Yang SD, et al. Biological effect of far-infrared therapy on increasing skin microcirculation in rats. Photodermatol Photoimmunol Photomed 2006;22:78-86.

24 Pilch W, Pokora I, Szygula Z, et al. Effect of a single finnish sauna session on white blood cell profile and cortisol levels in athletes and non-athletes. Journal of human kinetics 2013;39:127-35.

25 Chang CC, Wu JM. Modulation of antiviral activity of interferon and 2′,5′-oligoadenylate synthetase gene expression by mild hyperthermia (39.5 degrees C) in cultured human cells. J Biol Chem 1991;266:4605-12.

26 Payne J, Nair MP, Ambrus JL, et al. Mild hyperthermia modulates biological activities of interferons. Int J Hyperthermia 2000;16:492-507.

How to Boost Your Immune System Naturally

At a time like this, taking every precaution to stay healthy is imperative. Strengthening your immune system can help prepare your body to fight off sickness. But what exactly does the immune system do, and what steps can you take to help it perform properly? Learn more about your body’s process of protecting from sickness and discover how to boost your immune system naturally below.

What Does the Immune System Do?

The immune system is designed to detect and destroy foreign invaders inside the body like bacteria and viruses. When working optimally, the immune system can prevent sickness when we’re exposed to germs. Several factors like sleep, diet, stress and hygiene can affect the immune system’s performance, and any offsets in these behaviors can decrease immune function. Our bodies have two immune subsystems: innate, which fights harmful substances and germs that enter the body, and adaptive, which fights certain germs that the body has previously come into contact with.

The adaptive immune system can be activated by things the body doesn’t recognize as its own, called antigens. These are called antigens. When these antigens attach to special receptors on the immune cells (immune system cells), a series of processes is triggered in the body. Once the body has come into contact with a disease-causing germ for the first time, it usually stores information about the germ and how to fight it through antibodies. Then, if it comes into contact with the germ again, it recognizes the germ straight away and can start fighting it faster. Because the adaptive immune system is constantly learning and adapting, the body can also fight bacteria or viruses that change over time.

What Affects the Immune System

Age

As we age, our immune response capability becomes reduced, which in turn contributes to more infections and more cancer. As life expectancy in developed countries has increased, so too has the incidence of age-related conditions. While some people age healthily, the conclusion of many studies is that, compared with younger people, the elderly are more likely to contract infectious diseases. This is likely due to the thymus atrophying with age and producing fewer T cells to fight off infection

Lifestyle

Your first line of defense is to choose a healthy lifestyle. Following general good-health guidelines is the single best step you can take toward naturally keeping your immune system strong and healthy. Every part of your body, including your immune system, functions better when protected from harmful environmental factors and bolstered by healthy-living strategies such as eating a healthy diet, not smoking, limiting alcohol consumption, exercising, getting an adequate amount of sleep, and taking general steps to avoid infection.

Stress

Increased levels of the stress hormone, cortisol, makes it difficult for the immune system to function properly. The American Psychological Association reports that 75% of Americans experience moderate to high levels of stress. In addition to the direct impact of stress on immune function, unmanaged stress can influence our sleep patterns, our mood, our dietary intake and our physical activity levels. All of these factors are associated with immune system function.

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How to Improve Your Immune System Naturally

Infrared Sauna

Infrared saunas have many health benefits that play in to helping boost your immune system naturally, including:

Increasing White Blood Cell Production: The heat generated by an infrared sauna stimulates energy at a cellular level which, in turn, increases the body’s production of white blood cells. These cells form a component of your blood and act as your immune system’s first line of defense when infection strikes. When a harmful substance enters your body, white blood cells detect it and control the immune system’s response.
Creating an Artificial Fever: Fevers help your body to fight off infection by allowing certain immune cells to work more efficiently and effectively, and increased temperatures trigger the body’s immune system response. Hyperthermia, or the exposure of the body to high temperatures, gives these cells the ability to destroy virus-infected cells and tumor cells.
Releasing Impurities: When your body does not sweat enough, it holds onto potentially harmful toxins, chemicals, and impurities that were meant to be eliminated through sweat. A typical 20-minute session in an infrared sauna allows your body to flush out these impurities from the inside out so your immune system has less to fight off.
Reducing Stress: Since high stress levels often result in a weakened immune system and, as a result, illness, reducing your stress levels is crucial when it comes to maintaining a healthy body. Regular use of an infrared sauna balances cortisol levels and relaxes the body and mind. This allows your immune system to work efficiently, without the hindrance of high cortisol levels.
Improving Blood Circulation: The deeply penetrating heat of an infrared sauna promotes blood circulation throughout your entire body, providing oxygen-rich nutrients to your extremities. The increase in circulation pumps the blood towards the outside surface of your body, taking with it any bacteria or other illness-causing substances.

Healthy Diet

Like any fighting force, the immune system army marches on its stomach. Healthy immune system warriors need good, regular nourishment. Scientists have long recognized that people who are malnourished are more vulnerable to infectious diseases. Whether the increased rate of disease is caused by malnutrition’s effect on the immune system, however, is not certain. There are still relatively few studies of the effects of nutrition on the immune system of humans.

Supplements

There is some evidence that various micronutrient deficiencies — for example, deficiencies of zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, and E — alter immune responses in animals. While there is no one magical natural immune system booster, supplying your body with the necessary nutrients and vitamins can help set it up for success when it needs to fight something off.

Exercise

Regular exercise is one of the pillars of healthy living. It improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases. Exercise can contribute to general good health and therefore to a healthy immune system. It may contribute even more directly by promoting good circulation, which allows the cells and substances of the immune system to move through the body freely and do their job efficiently.

Stress Reduction

Ongoing stress makes us susceptible to illness and disease because the brain sends defense signals to the endocrine system, which then releases an array of hormones that not only gets us ready for emergency situations but severely decreases our immunity at the same time. Try things such as relaxation exercises, positive thinking, behavior modification, meditation, and finding social support to help reduce stress.

Your immune system is an incredibly powerful and useful system in your body that helps it fight disease and learn how to protect from future illness. Luckily, the most effective way to boost the immune system naturally is through a generally healthy lifestyle. There are no miracle pills to take or special treatments to do, just steps you can take to help support your body in being strong and able to fight off what comes its way.

Perfect Your At-Home Fitness Routine to Stay Healthy at Home

Staying healthy at home is extremely important during this time as our lives are having to adapt to a new normal. Health and fitness don’t have to take place at a gym, they can be accomplished right in the comfort of your home. At-home fitness plays a large role in not only physical health, but mental health as well. Read on to find tips on optimizing your health and fitness from the comfort of your own house.

3 Steps to Optimize At-Home Fitness

Step 1: Setting Up Your Home Gym

First, you need to decide where you want to set up your home gym. The spare bedroom, office, or even a back porch or patio, are all great spaces for exercise. If you don’t have a spare room, a small area in your home (like the living room) that can double as your workout space will do. Try to find or create a space with natural light, and keep it as light and airy as possible. Your at-home gym area should be a place that is bright, comfortable, and away from distractions.

Once you have decided on your space, stock it up with all your necessary exercise equipment. Try to avoid having too many items in one space to make sure it is easy to maneuver during your workout, and keep your area organized to cut down on clutter. If you are watching workout videos, set up your screen to be at eye level. Including a mirror in your setup can also help you watch your form while exercising.

Step 2: Doing Your Home Workout Routine

Of course, this is the most important part of your at-home fitness – the actual workout! Once you have your workout space set up, it should be easy to jump into a workout whenever you want. Start off your home gym session by creating a workout routine. It’s recommended to change it up a few times a week so you don’t get bored and you have the ability to properly work all areas of your body without becoming too fatigued.

After coming up with your workout routine at home, be sure to do a warmup session prior to jumping into the meat of the exercises. This allows you to prepare your body for strenuous activities and reduces your chances of injury during your workout. When exercising, monitor your form and make sure you aren’t pushing yourself too far past your limits. Of course, it is important to have water nearby to keep you hydrated. Just like with the warmup session, complete your workout with a cooldown session to help alleviate muscle soreness and allow your body to wind down to a resting state.

At the end of every workout, sanitize your area. While home gyms may not have the germs of strangers, keeping your space clean after sweating out toxins is important for staying healthy at home. Not only does it keep things clean for your health, it also helps prolong the quality of your home gym equipment for longer.

Step 3: Using a Sauna After Workout

Once you are done with your workout, you can improve your at-home health even further with the use of an infrared sauna. Not only is a sauna a great way to relax after an intense workout, it is also a great tool in helping you stay healthy at home. Some of the post-workout sauna benefits include:

Muscle Recovery: During exercise, your muscles are worked harder than they are accustomed to, which causes them to form microscopic tears. Using a sauna enhances the muscle recovery process by increasing blood circulation and carrying oxygen-rich blood to oxygen-depleted muscle. Heat also allows muscles to relax better, thus relieving muscle tension.
Sweating: Sweating during your workout helps cool you down, but it also helps release toxins in your body. You can prolong the detoxifying benefits of sweating well past your gym session by sweating it out in a sauna. By purging your body of these toxins, you are more likely to feel better post-workout. Just be sure to stay hydrated, as you’ll be losing more fluids in a sauna than you’ll be taking in.
Weight Loss: Saunas boost your cardiovascular, immune, and lymphatic systems to help detox the body. Additionally, infrared heat can slightly increase human growth hormone (HGH) production and lower cortisol levels to promote more weight loss. Overall, sitting in a sauna can help boost muscle recovery, improve well-being, and decrease body fat – all things helpful in a weight loss journey.

Your body is already more worn down after a workout, so it’s best to keep it short and sweet in your post-gym sauna session. Plan to stay in the sauna no longer than 20 minutes to avoid over-exerting your body. Your body will tell you if you’re spending too long in the sauna post-workout. Look out for signs such as lightheadedness, dizziness, and headaches, as they might be signs that you are dehydrated or overheating.

The Importance of At-Home Health

Of course, there is much more to staying healthy at home than just working out. As being in the house becomes a more normal way of life, it is important to know how to maintain both your physical and mental health at home. It is easy to fall into a rut when in the same space for an extended period of time, but setting boundaries, routines, and goals can help you stay on track. Our health is especially important in times like today to keep us grounded, healthy, and active.

Use this time at home as a way to connect more with yourself. Set aside time to meditate, focus on a hobby, do a workout routine, or whatever you need to create a peaceful and healthy environment at home. Schedule about 30 minutes every day to do these activities, and actually stick to it. By following these at-home fitness tips, you’ll be on the right track to staying happy and healthy at home!