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Is it Possible to Prevent Menopausal Weight Gain With a Daily Dose of a Sauna?

By Saunas.org - Kat | | Health Benefits, Hormones, Menstruation and Sauna

Menopause can be a confusing and challenging process for some women, and just like puberty it is something that can be passed through, not avoided. So, the question becomes how to move through menopause in a way that augments health and vitality while minimizing uncomfortable and limiting factors. 

As hormones seek to reorganize themselves in a multitude of ways to set women up for the next portion of their lives, one of the symptoms of this process can be a surprising weight gain, usually around the area of the midriff. Even when women maintain their normal exercise and eating habits menopause may still bring about unwanted weight gain. 

A recent study from the University of Massachusetts demonstrates that daily sauna use, or at least several times a week, can work directly with hormonal changes to help prevent unwanted menopause related weight gain. 

Thermal therapy may have great advantages for both perimenopausal and menopausal women in helping to mitigate hot flashes as well as other uncomfortable aspects of menopause that will be delineated in future articles. This article will focus specifically on preventing unwanted weight gain that may occur during menopause. 

Study Details That Determined How and Why Daily Sauna Use May Reduce Weight Gain In Menopausal Women

Research performed at the University of Massachusetts was recently published, and many medical professionals are taking notice of its significance as it affects women moving through the stage of menopause. Researchers Dr. Rong Fan and Dr. Soonkyu Chung performed the study in their lab using mice who had their ovaries removed and were no longer producing estrogen. (1)

Of this group of mice, half of them were exposed to full body heat immersion daily for 30 minutes, while the other half were not. After a 12 week trial period the mice that were exposed to heat therapy daily had greater insulin sensitivity and did not gain weight, while the group that did not receive full body heat treatment gained weight and had no improvement in insulin sensitivity. (2)

As reported by the American Society of Nutrition in concluding remarks on the efficacy of the study:

“The mice receiving the heat treatment showed no tissue damage and exhibited significantly reduced lactate dehydrogenase levels, indicating less aging-related tissue damage. The therapy also effectively mitigated weight gain induced by a high fat diet.” (1)

If we can deduce a similar reaction for women who are losing estrogen production, one could imagine many menopausal women might be running towards a form of heat therapy!

Dr. Fang, one of two team members leading the charge on the study remarked:

“Heat therapy could be a practical option for those with increased abdominal fat and a higher risk of metabolic diseases triggered by menopausal hormonal changes… It could be easily integrated into routine healthcare practices through regular sessions in saunas, heated baths or with specialized heat wraps.” (1)

In the next portion of this article you will learn why and how full body heat immersion can affect a trifecta of changes in the body to help the transition through menopause. 

TRPV1’s Relationship to Weight Gain During Menopause and Heat Therapy

  • What is TRPV1?
  • How Does Heat Affect TRPV?
  • What Does This Mean For the Peri or Menopausal Woman?

Recent research has shown that daily sauna time may help to reduce weight gain and insulin resistance in aging women around the time of menopause due to the loss of estrogen production.(1) Now that we understand how the study was conducted, let us embark on figuring out the why of the study. 

The researchers examined the molecular processes that occurred as a result of exposure to heat therapy. There are several heat triggered molecular processes that help the body to convert energy and therefore burn fat. 

The important king pin in this process is a protein labeled as TRPV1. This protein acts as a calcium ion channel in cell membranes. When awakened by heat, TRPV1 begins a process called ‘futile calcium cycling’ when the body stimulates ATP (energy conversion) which helps to pump calcium ions across cell membranes. Finally, it is this process that burns significant calories. (1)

Furthermore, TRPV1’s activation of calcium cycling stimulates the breaking down of fats around the liver which plays a significant role in increasing insulin sensitivity. Dr. Fan States:

“This series of events suggests that regular application of heat can mimic the effects of calorie burning and fat loss. It could be particularly advantageous for individuals who find physical activities challenging, providing a relaxing way to improve metabolic health.”

The unique activation of TRPV1 via full body heat exposure could spell wonders for women moving through menopause for improved metabolic factors, increased calcium availability, ameliorated insulin sensitivity, and of course for the reduction of fat particularly around the torso. 

Let’s look at what type of heat therapy will be most effective for women in this stage of life, as well as how often and for how long they ought to engage in this heat therapy protocol. 

The Protocol For How Women Can Use a Sauna To Affect Positive Changes In Their Weight Before, During, and After Menopause

There are many forms of heat therapy that can be used in order to serve the menopausal woman’s needs. Based on the study above, the temperature requirements are relatively low, but the duration (30 minutes) may be longer than some are used to.  The daily dose is likely more frequent than some are able or willing to do.  

The most important factor in deciding what type of heat therapy device needed is that she is able to control the temperature. Unlike what many ‘sauna connaisseurs’ may recommend, you do not need a very hot sauna in order to activate TRPV1. In fact a temperature that reaches 104 degrees will likely be sufficient. This means that a high temperature traditional sauna may be too hot to complete the task, unless you can stabilize the temperature to a lower one. 

Infrared saunas can have their temperature set to 104 and offer additional benefits from their light frequency as well. A hot bath, or hot tub may also be sufficient to accomplish the activation of TRPV1. 

It is important to consistently expose the body to full body heat daily, if possible, and for around 30 minutes. 

Please be mindful of the potential risks associated with saunas that go up to the very high heat of 200 degrees Fahrenheit. While this may be a trendy fad among internet based wellness gurus, it is not necessarily the best choice for peri and menopausal women. 

Heat Therapy For Menopausal Women: A Bright Future Lies Ahead

Menopause is a complex time in a woman’s life and it is best to work closely with a specialist who can help tailor the best possible program for your individual needs. If you do decide to begin using a sauna as a portion of your overall wellness campaign, please be sure to let your specialist know. 

While this article has focused primarily on weight loss for menopausal women, heat therapy has many other benefits to help ease the transition for women from one stage of life to next during their menopausal years. Remember that menopause is a bridge like puberty into a beautiful new chapter in your life that many are not fortunate enough to reach. 

You may ease your transitional time in menopause with regular, and even daily heat therapy. Please be sure to drink plenty of fluids that contain electrolytes, and be sure to eat a mineral rich diet that is also minimally processed. 

Enjoy your time in your sauna knowing that you are doing a world of good for your body, mind, and emotions!

Sources Cited:

  1. https://nutrition.org/daily-sauna-time-might-help-prevent-menopause-related-weight-gain/
  2. https://www.dropbox.com/scl/fi/izd9tz6x0mwaihzk0l3ho/Fan-abstract.docx?rlkey=d3o0eb1tk9dfmxno9f0enqeu3&e=1&dl=0
  3. https://nutrition2024.eventscribe.net/index.asp?presTarget=2742503

Red Light Therapy Now Included In Select Sauna Models

By Saunas.org - Kat | | Hair Growth, Health Benefits, Infrared Sauna, Mitochondrial Metabolism, Photobiomodulation, saunas.org

We are excited to announce that we are now offering medical grade red light therapy included in select sauna models. Photobiomodulation, as it is known in the scientific community, has become a popular therapy over the course of the last few years. 

Typically, photobiomodulation, or red light therapy, uses a separate device and comes in several different sizes, or perhaps in the form of a face mask that can be worn. At saunas.org we have combined this technology into some of our saunas so that in one session you can benefit from photobiomodulation, as well as heat therapy. Our red light emmits from the ceiling next to our chromotherapy units. This red light combined with the near infrared light heating panels work synchronistically to provide the benefits of photobiomodulation.

Red light towers can run into the thousands of dollars, so if you are considering purchasing a sauna already, then it is worthwhile both for your health and bank account to consider combining both therapies with your purchase.

Photobiomodulation is associated with improved mitochondrial function, and more specifically, with ameliorated mitochondrial metabolism. This biological reaction to the combination of red light and near infrared light may produce a profound improvement in the following areas of health:

  • Wound Healing
  • Hair Loss
  • Pain Management
  • Sleep
  • Brain Health 
  • Acne
  • Skin Care
  • Increased Circulation (1)

For more information on the biomechanics of redlight therapy please read our article on photobiomodulation. If you are interested in purchasing a sauna with red light therapy included then please take a look at our Summit Series as well as our Enlightenment Series. Both of these lines of saunas also include color light therapy in addition to the red light therapy so that you may maximize the health benefits derived from the light spectrum even while you benefit from the heat of the sauna!

Sources Cited:

  1. https://my.clevelandclinic.org/health/articles/22114-red-light-therapy

Relief From Inflammation May Be a Few Sauna Sessions Away

By Saunas.org - Kat | | Chronic pain, Detoxification, Health Benefits, Healthspan, Inflammation, Pain Managment, Stress response

Inflammation is discussed wildly on many popular platforms and has become analogous with widespread illness within the wellness community. To be clear, all inflammation is not a bad thing for the body, in fact it is literally the body performing at its best to treat injuries, infections, and all forms of attacks from the outside world. The issue with inflammation arises when it becomes chronic and is suggestive of underlying illness that goes unaddressed. 

If, someone were to sprain their ankle and inflammation to that portion of the body occurred,  most people, as well as medical professionals, would agree that this was the body performing its natural healing mechanism. What happens to the body and brain when there is chronic inflammation that is pain inducing, and potentially activity prohibitive when no blunt trauma has occurred? Most likely the body is responding to a plethora of possible conditions within the body or in its environment. 

From pollutants, to plastics, and a potential variety of diseases within the body, many causes may be behind chronic inflammation. Ideally, if an individual were to address these underlying causes the inflammation would go away. Unfortunately, if these causes are unknown, or unavoidable such as pollutants in the environment, it may be best to seek treatment for the inflammation itself, and in so doing perhaps address the underlying conditions. 

This article acknowledges that in no way will it attempt to solve the crisis of chronic inflammation; however, it will present several studies that have linked exposure to heat and infrared light to a decrease in inflammation. Hopefully, the knowledge garnered here will be helpful to some individuals who are living in a painful body as a result of chronic inflammation. 

What is the Big Deal About Infrared Light Exposure and Pro-Inflammatory Cytokines?

If you have heard different wellness influencers discussing the benefits of infrared light exposure on chronic inflammation you may be wondering if any of this is substantiated by well researched studies, or if it is just a bio-hacking fad that will fade away soon. 

While it is true that you can not trust everything you hear on the internet, the reality is that there are excellent peer reviewed studies that suggest a positive correlation between anti-inflammatory results and sauna use, particularly infrared saunas. 

While, there are many correlative benefits on inflammation that result from sauna use, there is one really important, seemingly direct effect on inflammation as a result of exposure to far infrared light. 

Here is what is really important to know and understand: Exposure to far infrared light in appropriate dosages lowers pro-inflammatory cytokines such as IL-6 and TNF-a.(1)

This means that in addition to all of the other secondary benefits of sauna use to inflammation, there is the direct result of lowering cytokines that enhance inflammation in the body. 

What is a cytokine? “Cytokines are small proteins that are crucial in controlling the growth and activity of other immune system cells and blood cells. When released, they signal the immune system to do its job. Cytokines affect the growth of all blood cells and other cells that help the body’s immune and inflammation responses.” (2)

The study that is associated with the discovery of the infrared light’s ability to lower specific inflammatory inducing cytokine is entitled “The effect of far infrared radiation therapy on inflammation regulation in lipopolysaccharide-induced peritonitis in mice”. (1) While the study was performed on mice and not humans, it is considered to be a credible and well performed study. 

This is a basic summary of how the study was performed. The baseline blood samples of the mice were taken before exposure to far infrared light began, during the process, as well as afterward. Mice received far infrared therapy for 15 minutes every 30 minutes over the course of 2 hours. Even after just one day of this study important biomarkers (cytokines IL-6 and TNF-a), which are directly related to the presence of inflammation, were reduced in clinically significant ways. 

These findings are very encouraging for anyone living with an autoimmune disorder where their own body’s immune system is overactive. Exposure to infrared light would mean a direct decrease in inflammation, and therefore many types of pain.

The initiators of this study were already aware of how powerful infrared light and heat therapy for health when they made this statement.

“There are many biological effects of FIR therapy, including the following: inducing accelerated recovery of skeletal muscle function after exercise, increasing arterial and peripheral blood flow in the lymphatic vessels, improving endothelial function and decreasing pain, inflammation, and oxidative stress.” (1)

We now know that exposure to far infrared light may have a direct impact on inflammatory factors, and this is potentially very exciting. 

In addition to the impact that far infrared light has on lowering pro-inflammatory cytokines, there are also other ways that sauna use can help to lower inflammation. 

Sauna Use May Reduce Inflammation By Many Facets That are Correlatively Important

  • Circulation
  • Stress
  • Detoxification
  • Improved Sleep

The use of a sauna to reduce chronic inflammation via other means beyond that of lowering pro-inflammatory cytokines is also relevant. These primary factors include, but are not limited to, a drastic increase in blood circulation, reduction in stress response hormones, detoxification, and finally overall improvement in sleep quality. 

Ameliorated Circulation

Dr Will Kore writes the following about infrared sauna use and inflammation: 

“Sauna bathing with infrared heat has also been shown to reduce inflammation by widening blood vessels, leading to increased blood flow in deep tissues, muscles, and joints.” (3)

Dr Kore writes specifically about infrared sauna use in the process of vasodilation, but the reality is that all forms of heat therapy including traditional saunas, steam rooms, sweat lodges, and many other forms of ‘saunas’ can all effectively induce the widening of blood vessels.

What is Vasodilation?: “Vasodilation is the widening of blood vessels as a result of the relaxation of the blood vessel’s muscular walls. Vasodilation is a mechanism to enhance blood flow to areas of the body that are lacking oxygen and/or nutrients.” (4)

Exposure to heat in specific and intentional ways induces the temperature regulatory system to begin to engage a vast cascade of biochemical reactions, and among these are the widening of blood vessels, and therefore improved circulation. As the heart starts pumping to induce sweating, blood begins to flow throughout the body to deliver nutrient rich blood (high in Heat Shock Proteins) to all areas of the body. Blood circulation reduces inflammation and so, regardless of what type of sauna you are using, inflammation will decrease with regular sauna use. 

Reduction in Stress Response

The body’s stress response releases a variety of hormones that are inflammation inducing, or pro-inflammatory. Remaining in states of stress response for prolonged periods of time will indeed promote long term inflammation. (5) If you are in a stressful job or relationship, it may not be possible to remove all of the external factors causing the body to move into states of stress response chronically. However, it is possible to mitigate the stress.

Saunas are known to help relax the nervous system and draw the body out of states of sympathetic dominance of the nervous system back into states of relaxation and equilibrium. If you are living with chronic stress that has led to chronic inflammation and are unable to change your external circumstances then, at the very least, getting into the sauna for just 20 minutes a day will provide some relief for the body. The more often the body is able to relax the better the chances are of reducing inflammation. 

Detoxification

Toxins in the environment can cause the body to react as if it is having a low level ‘allergic’ reaction. Toxins are so prolific, from nanoplastics that are ingested daily (for many people), to airborne pollutants, and heavy metals. This means that most body’s are in need of some detoxification beyond what the body is capable of doing naturally through the internal organs. 

If the inflamed individual can get into a sauna, preferably a far infrared sauna several times a week, then they will be ridding themselves of many forms of toxins that may be causing the body to be chronically inflamed. 

Improved Sleep

Finally, sleep is the cornerstone of a healthy body. If sleep is lacking on a repeated basis the body is likely to begin to break down from stress, and lack of a healthy immune response. When this occurs inflammation is bound to occur. Getting a good night sleep as often as possible will dramatically reduce chronic inflammation. 

Since sleep is dependent upon a temperature decrease and an ongoing cool sleeping environment, then getting into any kind of sauna shortly before bed will help tremendously in the falling asleep portion of your night’s rest. The temperature drop that occurs after a sauna can help induce sleep and bring on more consistently good night’s sleep for you. A well rested body is much less likely to be an inflamed body. 

Consider Incorporating Regular Sauna Bathing Into Your Anti-Inflammatory Protocol

There may be root causes in your life that are creating chronic inflammation and ideally these causes would be addressed, treated, and eliminated. If for whatever reason this is not in the cards for you,  you may be looking at managing inflammation through a series of ongoing protocols. The good news is that there are many activities, foods, and lifestyle habits that can help reduce inflammation. 

Using a sauna as a portion of your anti-inflammatory treatment could spell great relief for you. Research into the use of far infrared light to help lower pro-inflammatory cytokines is very exciting. In addition, sauna use promotes circulation, may help reduce stress in the body, and improve sleep as well as detoxify the body, all of which may help to alleviate chronic inflammation. 

Sauna use is not for everyone, and some individuals may prefer cold therapy, or a cold plunge over a sauna to help treat inflammation. If you do plan on using a sauna as a portion of your treatment protocol, be sure to stay well hydrated with beverages that have plenty of electrolytes. 

As always, if you are uncertain about beginning a sauna protocol please be sure to consult with your medical practitioner.

Sources Cited:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6131272/
  2. https://www.cancer.org/cancer/managing-cancer/treatment-types/immunotherapy/cytokines.html
  3. https://drwillcole.com/functional-medicine/next-level-health-benefits-of-infrared-saunas
  4. https://www.ncbi.nlm.nih.gov/books/NBK557562/
  5. https://pubmed.ncbi.nlm.nih.gov/16606412/
  6. https://health.clevelandclinic.org/what-happens-when-your-immune-system-gets-stressed-out
  7. Chang, Y. (2018). The effect of far infrared radiation therapy on inflammation regulation in lipopolysaccharide-induced peritonitis in mice. SAGE open medicine, 6, 2050312118798941.
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2859063/
  9. https://pubmed.ncbi.nlm.nih.gov/23833705/
  10. https://pubmed.ncbi.nlm.nih.gov/11583886/

Ease Perimenopausal and Menopausal Symptoms With Regular Sauna Bathing

By Saunas.org - Kat | | Health Benefits, Hormones, Menopause, Menstruation and Sauna, Stress response

The physical, emotional, and mental discomforts associated with menopause affect women in a variety of different intensities and ways. It is important to remember that life goes on through and after menopause. Ideally this transformative time will enable women to enter into a new and rewarding phase of life. 

It is imperative to remember that menopause is NOT a disease, it is a natural transition in life and it can be managed with the help of a few external treatment forms. 

Through a cloud of wide ranging, unpredictable emotions and brain fog it can sometimes be difficult to joyfully navigate perimenopause and menopause with confidence. There are many treatments to help ease the transitory period of menopause from pharmaceuticals, such as hormone replacement, antidepressants, as well as a plethora of stress reducing modalities. In addition, it may be well worthwhile considering thermotherapy to help reduce the symptoms associated with menopause, namely sauna bathing. 

If your symptoms primarily include weight gain, or hot flashes then you can skip to those articles right away! However, if you are also concerned about emotional volatility, sleeplessness, or skin health,  continue to read this article to find out if regular sauna therapy may help in the treatment of these particular symptoms of perimenopause, and menopause. 

Perimenopausal and Menopausal Symptoms: 

  • Mood Changes 
  • Sleeplessness
  • Skin Health (1)

The first thing most people think about when they hear of menopause is hot flashes. While this may be the most obvious symptom it is certainly not the most detrimental one. For some women their mental and emotional challenges during menopause can be extremely scary. Hormonal changes have a strong effect on mood and mental clarity. Beyond this, if getting a full night’s sleep is also difficult, then maintaining an elevated mood can become almost impossible. To top it off, some women notice a dramatic change in the quality of their skin. (1)

The combination of extreme drops in both estrogen and progesterone can wreak havoc on mood stability, and sleep. Many women may remember well entering their adolescence and having similar mood swings when they first began menstruating, and as the menstruating phase of their life begins to cease, mood swings may return once again. (2)

Mood is impacted dramatically by how well a person has slept the night before. If sleeplessness or disturbance in sleep is also a symptom that is being experienced by the menopausal woman it may feel nearly impossible to feel comfortable in your own skin. 

Skin changes may occur during menopause as a result of lower estrogen levels. This may affect the tautness, or plumpness of skin due to less collagen availability. Some women may experience acne breakouts as they once did during their teenage years. Just as skin may be affected before menstruation begins, it may also be affected during the perimenopausal stage of life, as well as during menopause. (1)

Gratefully, there are a variety of treatments available to ease the above mentioned symptoms. If you cannot afford or simply do not want to use pharmaceuticals, then you may be looking for alternative treatments for your menopausal symptoms. Even if you have elected to use hormone replacement therapy or other pharmacological treatments you may also want to add in some alternative treatment therapies as well. Regular sauna use may be one such therapy that you choose.

A significant body of research tells us that saunas may help to stabilize mood by mitigating the body’s stress response, improve sleep, and even produce a plump and clear appearance of the skin. Sauna use is not a fix-all for menopausal symptoms, however there is enough data to suggest that it may ease symptoms enough to make this stage in life more tolerable for many women. 

Why is Sauna Bathing a Potential Treatment For Mood Stability, Sleeplessness, and Skin Health in the Menopausal Woman?

It seems a tall order to imagine that regular sauna use could treat such a wide stretching array of menopausal symptoms. Although sauna use cannot make menopause suddenly stop or disappear it is able to treat the body as an entire network, rather than small fractured off symptoms. Sauna immersion encapsulates the whole body to create a cascade of biochemical changes that can affect nearly every portion of a person’s being. 

Intentional heat therapy induces a hormetic effect on the body, which just means positive stress for a short period of time to create certain desired results. When the body is able to reach higher temperatures for specific periods of time, many biochemical reactions occur in an effort to cool the body off. In so doing many illnesses, or discomforts can be treated with proper sauna use. For thousands of years humans have used a variety of forms of heat therapy to treat disturbances in the body. This can be found across cultures and times, for instance the indigenous sweat lodges, Japanese hot springs, and East African dugouts. (3) Although there is no known specific use of heat therapy in the treatment of menopause historically, we do have today the scientific research to support its use during this phase of life. 

Mood Swings & Sauna Use

Mood Swings before and during menopause are very common as estrogen levels drop. Saunas will not stop estrogen levels from dropping, but they may enhance and stabilize mood by regulating the nervous system, and by providing a surge in dopamine as well as endorphins. 

When an individual is feeling on edge from too much stress on their body, it is very common to ‘snap’ at the slightest disappointments or mishaps. On the contrary, when the nervous system is relaxed, small disappointments or annoyances just don’t feel like such a big deal, and there is a sense that these events can just roll off the shoulders. If a perimenopausal or menopausal woman can encourage her nervous system to transfer from states of sympathetic dominance (high stress), back to states of parasympathetic dominance (relaxation), then there will be a natural stabilization of ‘mood’. (4)

For some women depression of a clinical level is associated with menopause. If this is the case for you, then it is imperative you get the help that you need from a medical professional as soon as possible. 

If mood swings are moderate to mild you may find that a daily dose of sauna therapy helps to keep your mood elevated and stable. 

Sleep and Sauna Use 

Fundamental to a sound night sleep is the ability to fall asleep and stay asleep. The physical mechanism behind this is a drop in body temperature and this brings us back to the body’s temperature regulatory capacity. (5) In addition to keeping your bedroom cool and dark, if you can also take a hot bath, shower, or ideally sauna before bed, then dropping the temperature will aid immensely in the falling asleep portion of your night’s rest. 

Additionally, a relaxed body can stay asleep free from anxiety and roaming thoughts more easily than a hyperstressed body. The combination of relaxation found after a sauna and  temperature elevation, followed by drop as experienced after the sauna, may set the menopausal woman up for a truly wonderful night’s sleep. 

Skin Health and Sauna Use

With all of the changes that occur during menopause, the last thing someone wants to deal with is skin issues. Saunas are an excellent way to augment skin health and appearance. The sweating that occurs during a sauna can help open pores, detoxify the body, and bring more blood flow to the surface of the skin.(6) One of the first things most new sauna users notice is how radiant their skin looks directly after a sauna. 

If you are using an infrared sauna, then you will also have the opportunity to boost collagen production to create a plumper look to your skin. Acne typically clears up quickly under the influence of infrared light, as the skin is cleaned from the inside out through perspiration. It is seldom that acne lingers on with regular sauna use and proper post sauna cleansing. 

Feeling good in your own skin is so important for anyone, but especially for someone who is already dealing with immense physical changes such as is experienced before and during menopause. 

Perimenopausal and Menopausal Women May Experience Positive Life Changing Effects From Incorporating Sauna Bathing Into Their Regular Routine

Nothing, including saunas, can stop the clock, and menopause will eventually occur. The goal is to find ways to move through these years with ease and grace with as little discomfort as possible. Most women will likely lean into a variety of treatment modalities, and some of these may include the regular use of saunas. 

Saunas are known by the scientific community to ease the body out of states of stress response that can be responsible for mood instability, encourage deeper and longer night’s sleep, as well as dramatically improve the overall quality of skin. 

As is the case with all sauna users, maintaining positive hydration is extremely important at all times. If your mood is very low or extremely unstable, then medical counsel should be sought immediately particularly is suicidal ideation is present. 

Talk to your medical advisor to find out if sauna use could be a portion of your perimenopausal and menopausal treatment protocol. 

**** If suicidal ideation is present for the perimenopausal or menopausal woman then please seek help immediately. If you are in the USA, here is a free access to help:

988 Suicide & Crisis Lifeline : The Lifeline provides free and confidential emotional support to people in suicidal crisis or emotional distress 24 hours a day, 7 days a week, across the United States. Call or text 988 to connect with a trained crisis counselor.

Sources Cited:

  1. https://www.mayoclinic.org/diseases-conditions/menopause/symptoms-causes/syc-20353397
  2. https://wellfemme.com.au/perimenpausal-mood-changes/
  3. https://www.bbc.com/culture/article/20231024-the-10000-year-origins-of-the-sauna-and-why-its-still-going-strong
  4. https://hms.harvard.edu/news/exploring-nervous-system
  5. https://pubmed.ncbi.nlm.nih.gov/9322266/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5941775/

Can Sauna Bathing Help Alleviate Menopausal Hot Flashes?

By Saunas.org - Kat | | Health Benefits, Healthspan, Heat Shock Proteins, Hormesis, Hormones

Menopause can be a challenging and confusing time for some women. The primary symptom that causes most women to seek help during this transitory time in their life are hot flashes. Hot flashes, or hot flushes, can be extremely uncomfortable, especially during the night, and they can last for several years for some women. Gratefully, there are several options available to help mitigate the severity of hot flashes from pharmaceuticals to behavioral changes.

It may sound counterintuitive, but recent studies have found that regular exposure to heat therapy may actually help in the cessation of hot flashes. Putting it simply, heat therapy of any kind is like a training ground for the body’s temperature regulation system. By purposefully exposing the body to intense amounts of heat for specific periods of time you are actually enlisting the body’s systems to regulate temperature in more effective ways. Taking a sauna for the purpose of internal body temperature regulation is analogous to lifting weights to strengthen muscles. 

If you are living and suffering with hot flashes, getting into a sauna at the outset may seem unappealing. Ultimately scientific evidence does suggest that more than likely you will be able to ease,if not end, hot flashes all together during the menopausal period of time by doing so. 

During menopause estrogen levels drop which causes a myriad of different reactions and chains of events within the body to occur.  One symptom of these changes is the presence of hot flashes. Find out why hot flashes exist in menopausal women, how they can be treated with heat therapy, and what type of sauna or heat exposure is most effective in ameliorating hot flashes.

What Are Hot Flashes and Why Do They Occur During Menopause?

  • A sudden feeling of warmth spreading through your chest, neck and face
  • A flushed appearance with red, blotchy skin
  • Rapid heartbeat
  • Perspiration, mostly on your upper body
  • A chilled feeling as the hot flash lets up
  • Feelings of anxiety (1)

A hot flash is characterized by a sudden feeling of warmth that overcomes the upper portion of the body, typically the face, chest, and neck area. At night time there may be sweating that occurs in conjunction with the sudden increase in temperature. Hot flashes are episodic in nature and may last anywhere from 2-5 minutes. (1)

Several conditions may cause hot flashes to occur; however the primary cause is menopause, they are the most common symptom in menopause. (1)

Estrogen is a powerful inducer of specific heat shock proteins (namely: HSP70), and a sudden absence of estrogen during menopause can cause a significant decrease in necessary Heat Shock Proteins. Lower estrogen levels and lower production of heat shock proteins may be associated with the onset and continuation of hot flashes for menopausal women. 

A study published by Research Gate in 2022 entitled: ‘Effects of heat shock therapy on the maintenance of the heat shock response of young adult and aged female mice’ writes:

“Adapted throughout evolution, heat shock proteins are the most abundant proteins in the intracellular environment and, in stressful situations, they can make up about 5 % of all cellular protein.” (2)

A diminished supply of HSPs can have devastating effects on immunity, inflammation, as well as many other areas of health. Given the direct relationship between estrogen and HSPs production it is not surprising that looking for ways to improve heat shock protein production becomes important to the perimenopausal and menopausal woman to ease hot flashes and potentially avoid them altogether. 

A sudden absence in estrogen levels is directly correlated to a drop in specific heat shock proteins (HSP70) that help the body to regulate internal temperature. By engaging in heat therapy instead of using estrogen as the instigator in the production of HSP70, the body will rely on the heat of the sauna to do so. 

The Science Behind Why Sauna Bathing May Help With Hot Flashes?

A study entitled: ‘Effects of heat shock therapy on the maintenance of the heat shock response of young adult and aged female mice’, found that in aged and ovary free mice who were exposed to heat therapy for the purpose of augmenting heat shock proteins experienced less ‘hot flashes’ then mice who do did not experience heat therapy. (2)

While this study was performed solely on mice, the researchers performing the study are hopeful that a similarly positive outcome may be possible for older human females who are experiencing menopause and the loss of estrogen.

It appears that intentional episodic periods of heat stress such as experienced in a sauna or in a hot tub strengthen thermal regulatory mechanisms in the body, including improving the production of heat shock proteins. As heat shock proteins (that would otherwise be initiated by the presence of estrogen) are now able to be produced via heat stress. Women in their menopausal years may be able to strengthen their overall temperature regulation and limit, or at least ease, the discomfort associated with hot flashes. (2)

For the first time in history women may be able to deal with hot flashes in a non-pharmacological way by engaging a sauna protocol that will enable greater levels of heat shock protein production. Some preliminary studies suggest that exercise may have similar effects on thermoregulation, but this has not been demonstrated with as much certainty as heat stress without exercise (aka sauna use, hot tubs, steam baths etc). 

The results of the aforementioned study may also have implications for younger women preparing to enter into peri-menopausal stages of life. Improving overall heat shock protein production can help prepare women for the absence of estrogen in their bodies. 

So, how should you use a sauna or other heat therapy device in order to help ease or avoid hot flashes?

How To Use a Sauna in the Treatment of Hot Flashes: Attaining Specific Internal Temperature Is Queen

There are many different opinions about the best type of sauna, or the most optimal forms of heat therapy. When it comes down to mitigating hot flashes what really matters is the increase in women’s internal temperatures. According to the study discussed previously, women ought to be measuring their internal temperature during the course of their heat therapy. 

Ideally, women using any type of sauna or heat therapy (infrared saunas, traditional saunas, steam rooms, sweat lodges), should be aiming to maintain an internal temperature of 101.5 degrees for 10-20 minutes several times a week. This means that the source of heat  you choose to use is less important than how your body is responding with increased temperature. 

Infrared saunas rely on radiant heat. These long wavelengths of light are able to penetrate into the soft tissues of the body which inevitably increases internal body temperature faster than other forms of heat. (3) So, if you are looking for a simple and easy way to increase internal temperatures to help in the treatment of hot flashes then an infrared sauna will do so easily and effectively. 

Traditional saunas as well as other forms of heat therapy will still help in treatment of hot flashes, but you may need to increase the external temperature to higher degrees to receive the same effect on the body. 

Menopause is complex, and every woman experiences this transition differently. Some women may not have any hot flashes while others suffer in silence for years. It is important to find a medical professional  to work with to create a program for your specific needs to make the menopausal period of life as comfortable as possible. 

Your menopausal period may or may not include the use of sauna therapy. Do not discount the possibility of intentional heat as an impactful means to help mitigate or even possibly in the cessation of hot flashes. 

Remember, you are not alone in the menopausal experience and every woman at some point will go through it.  Reach out to someone if you need help!

Sources Cited:

  1. https://www.mayoclinic.org/diseases-conditions/hot-flashes/symptoms-causes/syc-20352790
  2. https://www.researchgate.net/publication/361086489_Effects_of_heat_shock_therapy_on_the_maintenance_of_the_heat_shock_response_of_young_adult_and_aged_female_mice
  3. https://www.news-medical.net/health/How-Does-Infrared-Therapy-Work.aspx

How to Maximize Your Sauna Sessions to Optimize Health and Personal Success

By Saunas.org - Kat | | How To Use a Sauna, Hydration, Sauna For Quality Sleep, saunas.org

The collaboration of years of scientific research studies and published journals on sauna use ubiquitously agree that using a sauna 3-4 times a week will impact the body in clinically significant positive ways. Furthermore, the more you use your sauna the better the results will be for long term health. There are exceptions to this rule in specific instances, but in general there seems to be a direct correlation between the amount of time that an individual spends in their sauna with overall health.

This means that for the seasoned sauna user they are spending significant amounts of time inside their sauna. Taking time out of your daily life to ensure that you are maintaining optimal health is important. So how can you maximize your time spent in the sauna?

Below you will find a few suggestions for how you might best spend your time in the sauna to maximize physical, mental, and emotional health as well as some considerations for time of day, energy levels, and for what might be going on in your personal life.

Additionally, if you are like many avid sauna users, after a while you may be wondering what to actually do while you bask in the warmth of your sauna. This article will cover activities to pass the time in your sauna, as well as to maximize your time in your sauna for your health and personal life goals. 

What Are Some Considerations When Deciding What to do in Your Sauna

  • Time of Day
  • Energy Levels
  • Health Goals
  • Work/Life Stress
  • Sleep
  • Mental Clarity
  • Restlessness
  • Skin Health

Before deciding what you will do during a particular sauna session you will want to consider a few factors. Namely, the time of day that you are taking a sauna, and what your particular goals are in taking a sauna at that time and day. 

Morning to midday sauna sessions may involve more activity such as gentle stretching, and some additional robust breath work to wake the body’s system up. Evening sauna sessions should be designed to relax the nervous system in preparation for a good night’s sleep. For example, an evening sauna session may involve a meditation session, yoga nidra, or listening to bedtime stories on your speakers. 

No two days are alike and neither will two sauna sessions. Some days you will be eager to get into the sauna, while other days it will feel like you are dragging your feet to make it happen at all. Some days you may decide to focus on your skin health and spend most of the time in your sauna dry brushing, and exfoliating. Other days you may simply want to lay down, zone out, and listen to your favorite podcast. 

If you are living with particular injuries then you may want to consider exposing those injuries more directly to near infrared heaters (if you have a full spectrum infrared sauna), or laying on the bench in ways that foster the healing of your injury. 

After a stressful day of work if you are looking to turn your mind off and zone out, you may just want to lay down on the bench and listen to an audio book. It is important to pay attention to your personal needs each time you decide to use your sauna.  

Before stepping into your sauna assess your own energy level and goals for that particular sauna session.

Suggestions For What To Do During Your Sauna Session

Morning Sauna Sessions:

  • Energizing Music
  • Gentle Stretching
  • Robust Breathwork
  • Informative Lectures & Podcasts
  • Intention & Focus For the Coming Work Day
  • Skin Care
  • Creativity Preparation

Morning to midday sauna sessions should serve to energize your mood and body. This may mean different things for different people, but generally speaking, you want to capitalize on your time in your sauna to set yourself up for a successful day. 

This may include putting on energizing music while you stretch gently. Some spinal twists, neck stretches, and hamstring openers can feel lovely in the sauna. You may want to accompany this with some breathing exercises to energize your nervous system for the day. 

If you are in school or studying a specific subject your sauna session can be a great time to listen to lectures or audio books that require your attention. 

On days when you have an event coming up, your time in your morning sauna session can be spent setting intentions for the day and visualizing a positive outcome for your important meeting, event, or other engagement. 

A morning sauna session can be an excellent opportunity to follow skin cleansing protocols in a very measured and specific way. You can read the full article on dry brushing and exfoliating in your sauna for all of the details. 

Totonou is a real state of being that can follow a sauna session. Totonu is a Japanese word for a state of being that is both relaxed, and yet also coupled with clarity. If you need to write a paper for school, a screenplay, get into the lab, or whatever creative activity you may have on the agenda, a sauna can be a poignant means of preparing for this. 

If you have not slept well and you are taking a sauna in the morning then you may want to consider using this time to engage in some of the evening sauna protocols such as NSDR (non-sleep-deep-rest), yoga nidra, or simply laying down with your legs up the wall. 

Morning sauna sessions can end with some contrast therapy such as getting into a cold plunge or cold shower to help wake you up for the day. 

Evening Sauna Sessions:

  • Meditation
  • Yoga Nidra
  • NSDR (non-sleep-deep-rest)
  • Relaxing Podcast or Audio Book

An evening sauna session should be dedicated to preparing you for the best possible sleep. Since saunas can be relaxing in nature, lean into this aspect by using a variety of tools that will help enable deep states of rest. 

While you find a comfortable laying down or seated position you may want to put on your favorite guided meditation on the Bluetooth speakers while you sink into relaxation. Meditation without sound can also be soothing and effective in the sauna. 

If you enjoy Yoga Nidra or NSDR, playing your favorite recording can help send you into states of deep relaxation that will set you up for an excellent night of sleep. 

Even an audio book that is not learning centric (opposed to what you may have done in the morning) can also be a wonderful way to spend your evening sauna session. 

Your evening sauna session can end with a warm shower instead of cold exposure. If you can find a way to slip into comfy clothes for bed as soon as possible afterwards the dropping of the body temperature after your sauna session may improve the quality of your night’s sleep.  

Hydration, Re-mineralization, and Nutrition For Sauna Users

Whether you are taking your sauna in the morning, evening, or both you will want to make sure that you stay well hydrated throughout the day. This means that you do not just need to take in significant water right before, during or after your session, but rather continue to drink healthy fluids throughout the day so that your body has time to properly absorb them. 

There are many different ways to pass the time in your sauna and improve many aspects of your life.  From physical health to creativity, saunas can set you up for a successful day, or night. 

Please be advised that if you plan to play music, listen to an audiobook, podcast, or meditation on the Bluetooth speakers that you do leave your phone outside of the sauna so that it does not overheat. 

If you are feeling sleepy before your sauna session do not set the timer for longer than 20 minutes. That way if you fall asleep during your sauna session the sauna will automatically turn off, and you will not overheat. 

If you are wondering if sauna bathing is for you, remember that it is best to always consult a medical professional.