#073 Sauna Benefits Deep Dive and Optimal Use with Dr. Rhonda Patrick & MedCram
Apr 13, 2022
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In this fascinating discussion, Kyle Allred, a physician assistant and co-founder of MedCram, teams up with Dr. Rhonda Patrick to dive deep into the science of sauna use. They explore its anti-inflammatory and mood-elevating effects, along with how sauna sessions can mimic the benefits of aerobic exercise. Hear about heat shock proteins and their potential to protect against dementia, as well as the powerful detoxification processes triggered by heat exposure. Personal tips and the synergy between sauna and fitness are shared, making this a must-listen for health enthusiasts!
Regular sauna use can provide cardiovascular and brain benefits, including reduced risk of cardiovascular disease and neurodegenerative diseases like Alzheimer's.
Sauna use promotes the excretion of heavy metals and toxins from the body through sweat, aiding in detoxification.
Sauna use enhances heart rate variability, improving heart function and resilience to stress.
Deep dives
Benefits of Sauna Use
Sauna use has been associated with numerous benefits, including a lower risk of cardiovascular disease, sudden cardiac death, coronary heart disease, stroke, dementia, and Alzheimer's disease. The frequency of sauna bathing has a dose-dependent effect on these health benefits, with more frequent sauna use resulting in more robust effects. Sauna use also mimics moderate-intensity aerobic exercise, leading to improved cardiovascular fitness. Additionally, sauna use has been linked to positive effects on brain health, including the potential prevention of neurodegenerative diseases such as Alzheimer's. The activation of heat shock proteins during sauna use may contribute to these benefits, along with the activation of other cellular repair mechanisms.
Excretion of Heavy Metals and Toxins
Sauna use has been shown to promote the excretion of heavy metals and toxins from the body, particularly through sweat. Sweat can effectively eliminate compounds like cadmium and aluminum, aiding in detoxification. The heat and sweating induced by sauna use provide a natural mechanism for the removal of these harmful substances from the body, potentially reducing the risks associated with heavy metal exposure.
Improvement in Heart Rate Variability
Sauna use has been found to enhance heart rate variability, which is an indicator of the heart's ability to respond to stress. High heart rate variability is associated with better heart function and improved resilience to stressful situations. Regular sauna use can activate the parasympathetic nervous system and lower sympathetic activity, leading to increased heart rate variability. This can support cardiovascular health and help the heart handle stress more efficiently.
Enhancement of Cardiorespiratory Fitness
Combining sauna use with regular exercise has been found to result in better cardiorespiratory fitness compared to exercise alone or sauna use alone. The combination of exercise and sauna leads to improved cardiovascular health and endurance. While exercise remains the cornerstone of fitness, incorporating sauna use into a routine can potentially enhance these benefits and provide an additional boost to overall physical health.
The Benefits and Protocols of Using a Sauna
Using a sauna, whether traditional or infrared, can provide numerous benefits for overall health. Studies have shown that frequent sauna use, preferably four to seven times a week, can significantly reduce the risk of cardiovascular disease-related deaths. The duration of sauna sessions also plays a crucial role, with 20 minutes being the recommended sweet spot. At a temperature of around 174 degrees Fahrenheit and a humidity level of 10 to 20%, saunas can help activate heat shock proteins, which have been linked to improved cardiovascular health and reduced all-cause mortality. It is important to note that caution should be exercised when using a sauna, especially for individuals with certain health conditions, and consulting with a medical professional is advisable.
Considerations and Precautions for Sauna Use
While saunas can offer numerous health benefits, there are certain considerations and precautions to keep in mind. It is crucial not to consume alcohol before or during sauna sessions, as it can be extremely dangerous. People with unstable angina, severe aortic stenosis, or recent heart attacks should consult their physician before using a sauna. Sauna use is generally considered safe for most people, including those with stable heart conditions, but it's always best to check with a medical professional. Children, especially young ones, should avoid saunas due to their limited thermal regulation mechanisms. Pregnant women should also refrain from using saunas, as there is evidence suggesting potential fetal abnormalities. Lastly, it is essential to listen to your body's signals and avoid staying in the sauna beyond your comfort level. Building heat tolerance gradually and following recommended duration guidelines can ensure safe and effective sauna use.
This episode features a discussion with MedCram co-founder Kyle Allred on the effects of sauna. I had the pleasure of being interviewed by Kyle on all things sauna science and we're posting that discussion for you here. As an exercise mimetic, sauna use has anti-inflammatory, mood-elevating, and detoxifying properties that research increasingly shows may deliver cardiovascular and brain benefits.
The science of sauna use has been a research interest of mine for many years and this discussion is by far one of the most well-rounded discussions I've had on the subject. Thanks to Kyle and MedCram for having me for his interview.
In this episode, we'll discuss:
(00:00) Introduction
(02:46) Summary of sauna benefits
(10:47) Heat as an aerobic exercise mimetic
(14:45) Effects of heat acclimation on endurance
(17:37) Why heat shock proteins may protect against dementia
(23:20) The stress-relieving effects of sauna use (personal anecdote)
(27:43) Investigating sauna for depression
(30:32) Brain-derived neurotrophic factor (BDNF) and endorphins response
(34:51) Cellular repair mechanisms elicited by sauna use
(40:05) Prevention of muscle atrophy
(42:45) Detoxification of heavy metals
(44:50) Heart rate variability, a measure of stress resilience
(46:40) The synergy of sauna use and exercise
(52:13) Cross-cultural and historical prevalence of heat therapy
(56:12) Infrared sauna vs. traditional saunas
(58:31) Rhonda's personal sauna protocol: duration, temperature, humidity, and frequency
(01:03:22) How jacuzzi, hot baths, and hot showers compare to sauna use
(01:06:19) Hydration, cold therapy, and sauna safety
(01:11:18) Who should not use saunas?
(01:15:21) Does sauna use increase blood sugar levels?
(01:17:16) Limitations of current sauna research and hopes for future research
MedCram is a YouTube channel created by Kyle Allred, PA-C and Roger Sehuelt, MD, master educators of health and medical science. Their videos cover important topics such as immunity, metabolism, and vitamin D in an authoritative, but approachable way. Visit the MedCram YouTube channel for more efficient, engaging, fun, and lasting way to learn and review medical topics.
