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Can Sauna Use Aid In Eating Disorder Recovery?

By Saunas.org - Kat | | Addiction & Sobriety, Eating Disorders & Sauna USe, Health Benefits, Heat Shock Proteins, Mood Disorders, Neurological Benefits Of Sauna use

Eating disorders are complex and stem from a multitude of internal and external factors. Due to the complexities of the genesis and ongoing pathology for sufferers, there is no cure-all for eating disorders. Individuals healing from a past or active eating disorder likely use a variety of techniques including therapy, supplementation and more. Emerging research suggests that sauna may be a powerful component of a successful recovery protocol from eating disorders.

Make no mistake – regular sauna use alone will not cure an eating disorder, but when married to cognitive therapy, and other well established methods of treatment, it may enhance recovery and heal the body.

There are many different types of eating disorders including, but not limited to: anorexia nervosa, bulimia nervosa, binge eating, muscle dysmorphia, and while each type of eating disorder expresses itself differently, they all take a toll on the body. (1)

How can sauna bathing help individuals recovering from an eating disorder? 

  • Mood Regulation
  • Healing of the Autonomic Nervous system
  • Improved Circulation 
  • Cardiovascular Exercise Without Movement
  • Improved Immunity WIth Heat Shock Proteins

Eating Disorders are a serious medical condition, which can sometimes be fatal. If you or someone you know is suffering from an eating disorder, please seek immediate medical attention. The end of this article contains a phone number for a hotline that you can call for help.

Sauna Use To Help Stabilize Mood: Dopamine, Endorphins, Serotonin Uptake

  • Dopamine Release
  • Serotonin Uptake
  • Endorphins 

While there can be many causes and correlative factors that contribute to an eating disorder, there remains a singular thread that connects all types of eating disorders: depression or a lack of mood stability. Sometimes eating disorders result directly from Major Depression, and can be considered a symptom of depression, or conversely, depression may be a symptom of an eating disorder.

Regardless of the reason behind an eating disorder, it is imperative to receive consistent and reliable treatment from a trained professional. Incorporating regular sauna bathing into a treatment plan may be beneficial to patients with eating disorders, particularly given the research surrounding the treatment of major depression with infrared sauna therapy. (2)

Saunas can help with the production of dopamine, endorphins, and serotonin uptake. This cocktail is necessary for creating a sense of wellbeing, joy, and even euphoria. Intermittent feelings of joy may be beneficial for those suffering from eating disorders, and with regular sauna use, it is possible to regularly alter brain chemistry in a positive way. 

Individuals who have more bioavailable ‘happy’ chemicals tend to respond better to cognitive therapies, and while sauna use is not the only answer, it may be a helpful stepping stone for some individuals recovering from eating disorders. 

Autonomic Nervous System Repair

Ongoing abuse of the body from months or years of living with an eating disorder can leave an individual with a disorganized nervous system. Living with an eating disorder induces high levels of ‘hyper-vigilance’ about their body, their perception of self, and the world around them. When the autonomic nervous system spends too much time in states of hyper vigilance or sympathetic dominance a slow degradation of health is inevitable. 

It is only in states of relaxation or parasympathetic dominance that the body can begin its natural healing process. It is crucial that individuals living with an eating disorder find their way out of the sympathetic dominance and back into states of relaxation in order to repair the body. (3)

Food is fuel for the body, but when abused, either by taking in too much or too little on a regular basis it can lead to serious digestive issues, and sometimes aggravate or activate autoimmune disorders. There may be serious damage to the adrenal glands, and extensive toxic build up in the body if too much exercise was also a factor in the eating disorder. 

Sauna Use Can Provide An Opportunity To Exercise The Cardiovascular System Without Exercise

Many individuals living with an eating disorder may have over-exercised as a means of controlling weight gain, and or muscle development. This means that exercise may not be accessible for a variety of reasons for individuals recovering from an eating disorder, but it is still possible to engage in daily cardiovascular exercise while sitting and relaxing in a sauna. (4)

The body may have been rendered too feeble to those recovering from anorexia or the body may not move with ease if over eating has rendered the body obese. Either way, sauna use can be an excellent means to engage the heart and lungs and improve circulation if exercise is not an option.

Improving circulation is paramount when recovering from an eating disorder because it is through the river of positive blood flood that necessary proteins and nutrients are brought to the extremities of the body. 

Sauna use is also helpful in improving the creation of Heat Shock Proteins, which are important for immunity and may be compromised as a result of an eating disorder. Saunas can also assist in improving intercellular communication and supporting the endocrine system (including the function of the adrenal glands, which often suffer as a result of an eating disorder).

Even if exercise is inaccessible as an individual recovers from an eating disorder, it is possible to experience many of the benefits from exercise while passively resting in a sauna. 

Life After An Eating Disorder: Heal From The Inside Out

It is a long road to recovery for individuals who have lived with an eating disorder, this is because it is not only a disease of the body, but also of the mind and emotions. A dysmorphic perception of one’s body that leads to abuse of food intake can take a long time to heal from. Eating disorders are complex in cause, in expression, and in recovery. This means that any treatment must also be multi-layered in its approach.

Eating disorders can be fatal, and it is necessary to work closely with a medical professional to walk the road back to recovery. If you or someone you love is suffering from or in recovery from an eating disorder, please consult with a professional to see if sauna use is appropriate for you or your loved one as a portion of the healing process

Resources:

**** If you or someone you know is in crisis and needs immediate help, call the toll-free National Suicide Prevention Lifeline (NSPL) at 1-800-273-TALK (8255), 24 hours a day, 7 days a week. ***

Sources Cited:

  1. https://breathelifehealingcenters.com/12-types-eating-disorders-explained/
  2. https://www.foundmyfitness.com/episodes/the-effect-of-sauna-on-depression-and-mood-rhonda-patrick
  3. https://connects.catalyst.harvard.edu/Profiles/display/Concept/Autonomic%20Nervous%20System
  4. https://www.mayoclinicproceedings.org/article/S0025-6196(18)30275-1/fulltext
  5. https://link.springer.com/article/10.1007/BF03325045
  6. https://www.springer.com/journal/40519

What Time Of Day Is Best To Use Your Sauna?

By Saunas.org - Kat | | Health Benefits, Heat Shock Proteins, Hormesis, Sauna For Quality Sleep, Time of Day To Use Your Sauna

Sauna use is almost always helpful in improving overall health, but is there a specific time of day to sauna that will enhance your benefits? The answer to this question depends somewhat on an individual’s purpose in using a sauna, their unique schedule, and other factors. Recent data suggests that if you can sauna in the morning, that time frame may produce improved mental focus throughout the day. (1)

If an individual is looking to improve sleep, for example, an evening sauna session would be advantageous in the cooling mechanism before bed, and if an individual is looking to recover faster after an intense workout they would want to sauna immediately after training. 

Ultimately, when a person saunas depends entirely on their specific health goals and what they are looking to achieve with regular sauna use. This article will explore the various ways timing your sauna sessions can provide optimal results.

Morning Sauna For More Mental Focus and Clarity Throughout the Day

A recent study emerging from Japan found that those who experienced heat therapy in a variety of platforms, from hot baths, steam rooms, and saunas demonstrated higher levels of mental focus and clarity throughout the work day. (1) By taking a sauna in the morning it is possible to alter brain wave activity during the work day.

This Japanese study focused on ‘work efficiency’ and compared a group of ten healthy male participants who engaged in heat therapy in the morning versus the other subjects who did not. The group who engaged in heat therapy in the morning demonstrated less work-related errors, lower pulse rate, and a steady maintenance of alpha brain waves from nine in the morning until three in the afternoon. (1)

Based on this study, it appears that any type of heat therapy or sauna use in the morning will improve mental acuity throughout the day. Conversely, sauna bathing in the evening appears to improve sleep and the body’s ability to transfer from states of vigilance into states of relaxation conducive to sleep. 

Evening Sauna For Better Sleep

It may seem strange that a sauna in the morning demonstrates improvement in work efficiency and also promotes better and deeper sleep when done in the evening, but there is a scientifically sound reason for this. All sauna use is a form of hyperthermia, which means that internal body temperatures are raised beyond a normal level. This fact means that the correlative benefits within this framework are plentiful, and when it comes to a sound night sleep, a critical portion of the ‘falling’ asleep component entails a drop in core body temperature. 

By raising the body’s temperature before bed in a sauna, it means that as the temperature of the body starts to decrease after a sauna, you will begin to feel sleepy. It is in a sense like jumpstarting the circadian rhythm. According to Dr. Huberman of Stanford University, the process of core body temperature drop is directly correlated to the action of ‘falling asleep’. (2)

By intentionally raising the temperature of the body by a few degrees in the sauna, you will help the body to begin the natural process of cooling itself for sleep. If you choose to use an infrared sauna in the evening, be sure that the reading lights are off so as to not confuse your circadian rhythm.

Infrared light is naturally a part of sunlight and it appears most strongly in the morning hours, and the evening hours as the sun is setting. It is unlikely that exposure to infrared light will negatively affect sleep as infrared light is invisible to the eye and is a part of the natural spectrum of light in the evening. 

Any form of sauna or heat therapy that intentionally raises the body’s temperature in the evening will help with falling asleep. 

Post Workout Sauna For Muscle Recovery

Whether you are exercising as an elite level athlete for an endurance sport or lifting weights, right after a workout is the best time to sauna if your intention is specifically to improve muscle recovery. A study from the National Institute of Health that studied healthy male athletes demonstrates a remarkable uptake in muscle recovery when a far infrared sauna is used after a workout, the article writes:

“In conclusion, deep penetration of infrared heat (approximately 3–4 cm into fat tissue and neuromuscular system) with mild temperature (35–50°C), and light humidity (25–35%) during FIRS bathing appears favorable for the neuromuscular system to recover from maximal endurance performance.” (3) (FIRS = Far Infrared Sauna)

If you are looking to use a sauna for muscle recovery, the data would suggest that a far infrared sauna is the most effective in producing positive muscle recovery because of this light spectrum’s ability to deeply penetrate into the soft tissues of the body. 

Exercise breaks down muscle fibers, and it is during recovery that the results of the effort are most easily seen. By increasing the body’s ability to repair itself with sauna use, it becomes possible to workout more frequently with less downtime for recovery. 

Sauna Before A Massage, Chiropractic, or Acupuncture

By increasing the heart rate in a sauna session, more blood moves throughout the body and positively impacts circulation. If you are choosing to use any form of therapy such as massage, a sauna prior to your session will increase the benefits of the massage substantially. 

This is also true of acupuncture, a system that depends upon fluid and free flowing circulation to break down inflammation in the body. So, if you choose to treat yourself to a spa day, and the spa has a sauna on site, book yourself into a sauna prior to your treatment. Or if you have a sauna at home, be sure to sauna prior to treatment for best results. 

If You Choose To Sauna More Than Once A Day Take Precautions: Stay Well Hydrated At All Times

Some peoplw will choose to sauna twice a day to meet different needs, and while this is generally safe, the increased risk of dehydration will be a factor. Be sure to hydrate well before, during, after each sauna session. Be sure to intake fluids that contain electrolytes and other essential minerals. As an individual sweats in a sauna, while they may be detoxifying the body of unwanted substances, other elements essential to health and well being will also exit the body.

This means staying well hydrated, and being conscious of eating in a way that will re-mineralize the body in a positive manner. 

If you are unsure of the correct sauna protocol for your unique circumstances consult with a healthcare professional and reach out to the saunas.org team to ensure you are using saunas in the most healthful way possible. 

Sources Cited

  1. https://pubmed.ncbi.nlm.nih.gov/25388947/
  2. https://hubermanlab.com/toolkit-for-sleep/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4493260/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5941775/

Is It Possible To Change Your Mitochondrial Metabolism With Sauna Use?

By Saunas.org - Kat | | Health Benefits, Heat Shock Proteins, Hormesis, Mitochondrial Metabolism, Neurological Benefits Of Sauna use

Sauna use presents a plethora of health benefits that can be seen and experienced by the user in very tangible ways, but what is happening below the surface to create these remarkably positive effects?

While there are many biochemical responses to sauna use in general; an orchestra of changes begin with the mitochondria of each cell and play a pivotal role in the positive changes experienced by a sauna user.

Using saunas to assist in treating autoimmune conditions and incorporating sauna use into an oncological protocol is believed to alter the metabolism of the mitochondria in non-pharmacological ways, by activating the membrane signaling of these organelles.

While all forms of saunas aid in the production of heat shock proteins, improvement of circulation, and detoxification of toxins from the body, the only way to positively affect mitochondrial functioning is through red light and infrared light. 

What Role Does the Mitochondria Play in Overall Health?

If you think back to grade school you’ll remember the mitochondria as “the powerhouse of the cell”. The mitochondria of each multi-cell organism truly is a powerhouse and they are a platform for energy convergence, or the upregulation of ATP synthesis. (1) While this traditional view of mitochondrial activity remains true, these tiny organelles play a much greater role in overall health by regulating the life cycle of cells and intercellular communication. Cells rely on a programmed death cycle called apoptosis, and this program is intrinsically linked to mitochondrial metabolism. (1)

When there is a lack of homeostasis within and between cells, eventually the body begins a downward spiral into disease. This is why many medical professionals are beginning to associate a variety of diseases with mitochondrial metabolism dysfunction. A publication from The National Library of Medicine entitled: “Mitochondria and Cell Signaling”, writes the following about the hazards of malfunctioning mitochondria:

“Importantly, defects in mitochondrial control of cell signaling and in the regulation of mitochondrial homeostasis might underpin many diseases, in particular age-related pathologies…Programmed cell death is required for proper development and tissue homeostasis in all multicellular organisms, and its deregulation contributes to various diseases including cancer and neurodegeneration.” (1)

Understanding the essential role that a healthily functioning system of mitochondria has on overall health is critical. The question then remains, how do we improve mitochondrial homeostasis? Is it possible to do this without intrusive pharmacological interventions? The answer may be surprising, and it starts with the signaling of the mitochondrial membrane. The relationship between correct light exposure and the mitochondrial membrane signaling may radically enhance the health and balance of the mitochondria. 

What type of light is necessary to engage the photoreceptors of the mitochondrial membrane? As it turns out, the specific frequencies of red and near infrared light play a key role in activating and regulating mitochondrial function. 

What Methods Are Best To Alter Energy Conversion In Cells: MItochondrial Signaling and Red Light Therapy

The profound role of the mitochondria, and more specifically the signaling membrane, is crucial to maintaining health over a long period of time. Finding a way to optimize the function of mitochondria, and the life cycle of cells, may be critical in preventing and treating chronic autoimmune disorders, as well as more serious rates of growth of certain illnesses. 

The National Library of Medicine published a journal entitled: “The Role of Mitochondria in Health and Disease”, explaining the importance of the outer membrane when it states: 

“The outer mitochondrial membrane serves as a major signaling platform, and regulation of cell signaling through mitochondrial dynamics and by mitochondrial metabolites, including ATP and reactive oxygen species….Dysfunction of these mitochondrial complexes may also play an important role in the pathogenesis of some chronic diseases, as the occurrence of metabolic disorders is often accompanied by a disruption in mitochondrial function.” (2)

What actions can individuals do to promote and/or restore mitochondrial function? The signaling mechanism on the outer membrane of each mitochondrial within the cell responds with a remarkable uptake to the exposure of red and near infrared light. 

The process by which red and near infrared light stimulates the signaling pathways of the mitochondrial membrane is called ‘photobiomodulation’, and has been demonstrated through reputable clinical trials and studies to greatly increase the function of mitochondria. Below is an excerpt from the research done by National Library of Medicine, National Center For Biotechnology in their journal publication: “Photobiomodulation – Underlying Mechanism and Clinical Applications” (3):

“LED light induce a photobiomodulation (PBM) effect which is used to accelerate healing, as it increases cell viability by stimulating the mitochondrial and cell membrane photoreceptors synthesis of ATP.” (3)

The coupling of heat therapy and passive sweating experienced in any type of sauna along with exposure to near infrared and red light therapy may positively affect a variety of illnesses within the body. While it is possible to gain exposure to red and near infrared light without a sauna, there remains enough positive research surrounding longevity and sauna bathing to suggest that the coupling of red light therapy with time in the sauna may result in optimizing health and diminishing the appearance of disease in the body. 

Before embarking on sauna therapy protocol that includes exposure to red and near infrared light, consult with a medical practitioner, particularly if your condition is serious. 

What Conditions Are Known To Respond Well To Near Infrared Light?

Stimulating a positive uptake of the correct light frequencies by the mitochondrial membrane may improve a multitude of autoimmune disorders. Some medical professionals have posited that the underlying issue in most of these diseases is mitochondrial dysfunction. From the National Library of Medicine publication on Disease and Mitochondrial function: 

“Defects in the transfer of electrons across the mitochondrial membrane can cause electrons to accumulate on the ETC complexes and enhance ROS production. The accumulation increases the potential for electrons to bind with free oxygen species and may contribute to a wide variety of pathologic conditions including degenerative diseases, cancer and aging.”

There is of course no magic wand to cure all diseases, however, emerging research does suggest that the use of red and near infrared light may positively stimulate the outer membrane of the mitochondria to promote the healing and balancing of mitochondrial metabolism. By stimulating the body with red and near infrared light it is possible to effect a positive change in mitochondrial signaling, therefore reducing the experience of disease in the body. 

Whether you are looking to reduce biological age, find remission for a serious illness, improve health, or simply add another form of treatment to your pre-existing protocol, it may be worth incorporating near infrared light and red light therapy into your weekly routine. Just a reminder – it is always advisable to consult a health care physician before beginning any treatment protocol. 

Sources Cited: 

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3311926/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951182/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7356229/
  4. https://pubmed.ncbi.nlm.nih.gov/34276700/
  5. https://onlinelibrary.wiley.com/doi/full/10.1111/j.1751-1097.2008.00394.x
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951182/