In the sauna you heal yourself: prevent Alzheimer's and take care of the heart
Finnish studies have measured the effects of the sauna on the body and they are surprising. Prevents Alzheimer's, dementia, stress, hypertension, or heart attack.
Finland is the most sauna-loving country in the world. It is logical that the most precise studies on its effects have been carried out there. Researchers at the University of Eastern Finland have measured the changes it produces in the body that are especially beneficial for the brain and cardiovascular system.
THE SAUNA PROTECTS THE BRAIN
Recent research by Dr. Jari Laukkanen proves that the sauna is capable of reducing the incidence of Alzheimer's disease and dementia.
In this study, which remains open, scientists follow the evolution of 2,500 men since the 1980s. The data obtained so far show that the probability of suffering from Alzheimer's or dementia is reduced in direct proportion to the number of weekly sauna sessions: the more saunas, the less risk. People who take 4 to 7 saunas a week get a 60% reduction in danger.
The protective properties of the sauna on the brain may be due to the action of heat on the autonomic nervous system.
The benefits of brain health may be due to the purifying and anti-inflammatory action of the sauna. The increase in body temperature by 2 degrees causes the generation of certain proteins that are important for maintaining cellular health.
These proteins contribute, for example, to the elimination of residual substances. Levels of "C-reactive protein", one of the main measures of inflammation, are also reduced.
In addition, Dr. Laukkanen believes that the habit of taking the sauna is very relaxing, and this can have a beneficial effect on many levels. For example, if you take a sauna in the afternoon, the quality of your sleep will be better.
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HOW DO YOU TAKE THE SAUNA?
The study participants who took saunas did so for an average of 15 minutes, with a wide range of variation: some people spent only two minutes in the sauna and others, an hour and a half (in several sessions with breaks in between). And the average took 2 to 3 weekly sessions.
Remember that the sauna is a dry heat bath: the humidity is between 10 and 20% (never more), although occasionally a little steam is caused by pouring water on hot stones. As for the temperature, it goes from 80 to 100 degrees.
If you have never taken a sauna, you should start slowly and strictly following the protocol: enter relaxed and with digestion done, 15-minute session, cold shower, and rest.
On the other hand, it is advisable to take the sauna lying on a bench at half height. If you suffer from any disorder, it is essential to consult your doctor before taking a sauna.
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THE SAUNA IMPROVES CARDIOVASCULAR HEALTH
Another study, conducted with 100 people aged 42 to 60, and also led by Dr. Jari Laukkanen, shows the changes that take place in the human body related to cardiovascular health during and after taking a sauna:
Lowers blood pressure. 30 minutes after taking the sauna, the test persons' mean systolic blood pressure dropped from 137 mmHg to 130 mmHg, and their diastolic blood pressure from 82 mmHg to 75 mmHg.
Increases the elasticity of blood vessels. To assess elasticity, the researchers measured the speed of blood as it passed through the carotid and femoral arteries before the sauna, immediately after, and after half an hour of recovery.
Increase heart rate. The increase in heart rate that accompanies the sauna is equivalent to that produced in a session of physical exercise with medium intensity. Consequently, the sauna produces all the benefits of physical activity.
All these effects of the sauna - more accentuated in people who take 4 or more weekly sessions - are responsible for the fact that fans of taking it regularly have a lower risk of suffering from coronary heart disease, death from a heart attack, and hypertension, as indicated by the epidemiological studies.
EVEN MORE BENEFITS
To the positive effects on the nervous and cardiovascular systems, we must add a series of benefits to other systems and organs, proven by a variety of investigations. Some of them are:
Enhances and accelerates physical recovery by increasing growth hormone production and improving blood flow in tissues. That is why the sauna is part of the training of many elite athletes.
It reduces stress levels and improves mood as a consequence of an increase in the secretion of endorphins (known as "hormones of happiness").
These substances also relieve pain, such as those suffered by people with osteoarthritis, arthritis, or fibromyalgia. It also increases the hormone BDNF ("brain-derived neurotrophic factor") which is associated with reduced levels of anxiety and depression.
Lowers blood sugar and insulin levels.
It improves the condition of the skin, as the sauna favors hydration, the elimination of fat and impurities, and the balance in the acid mantle.