Earlier this year we explored the world of cryotherapy and the effects it can have on overall health and physical performance. As stated in that article, exposure to extreme temperatures is far from commonplace in our modern day lives. Mostly every building in developed countries is equipped with climate control, whether it be A/C or central heat. But that doesn’t mean we can’t still adapt to extreme temperatures if need be. We now know that exposure to extreme cold has many benefits to our body. Whether the result be reduced inflammation, improved brain function and health, or improved athletic performance, it seems everyone can benefit from cold exposure therapy. This makes you think, if there are so many benefits to cold exposure, shouldn’t there some benefit to heat exposure as well? Although we might make fun of the elderly folks relaxing in the sauna at our gym, it seems that they might be on to something after all. There is quite a bit of evidence to suggest that regular exposure to hyperthermic (extreme heat) conditions has a plethora of benefits to our body as well. In fact, you’ll find that heat exposure shares some of the same benefits that are seen from cold exposure. However, they are not identical, so it is worth investigating the benefits of heat exposure a bit further.

 

Health Benefits of Heat Exposure

Just as with cold therapy, heat exposure has a whole host of potential benefits to overall health. So once again, let’s break it down into sections that cover each aspect of our health.

Inflammation and Pain

One of the major adaptations that occurs from heat exposure is the activation of heat shock proteins (HSP’s) which have several effects on different areas of the body. These HSP’s have been shown to increase dramatically from heat acclimation in a sauna with temperatures upwards of 140 – 180 degrees Fahrenheit. Several of these HSP’s have anti-inflammatory properties [10][18]. Specifically, HSP70 has been shown to have a robust anti-inflammatory effect and has been positively linked to increased longevity in humans (Singh). A recent study also showed that the frequency of sauna use is inversely related to C-reactive protein levels, which is a marker of systemic inflammation [9]. In other words, the more frequent the sauna use, the lower the inflammation.

HSP’s are not the only anti-inflammatory byproducts of sauna use. Just as we see in cold exposure, heat exposure to “volitional fatigue” causes over a 300% increase in norepinephrine [8]. This has several implications for inflammation as norepinephrine decreases the levels of certain inflammatory cytokines such as tumor necrosis factor alpha (TNF-α) and macrophage inflammatory protein 1 alpha (MIP-1α) [3, 4]. Adding to this evidence are studies that show a reduction in pain for rheumatoid arthritis patients who undergo frequent heat exposure via sauna [11]. These patients present with overactive inflammatory cytokines, so it seems plausible that the sauna use is reducing their pain via the increase of norepinephrine which then leads to a reduction in those inflammatory cytokines.

Brain Health

Research shows that HSP’s are protective to the brain especially during times of ischemia, such as during a stroke or traumatic brain injury [17]. So one great benefit from consistent heat exposure would be this protective effect due to the increase in HSP’s. But beyond that, heat exposure has also been shown to increase levels of brain derived neurotrophic factor (BDNF) in the body [6]. This effect is also compounded when combined with regular exercise. BDNF is a powerful regulator of brain development and has implications with respect to improving learning, memory, and neuroplasticity. So it seems that spending time in the sauna is extremely helpful for preserving the integrity of existing brain cells as well as promoting the development of new neural tissue.

Going back to the hormone norepinephrine, we see additional benefits beyond just inflammation reduction. This hormone acts to help the brain promote attention and focus. This is important for people who want to make the most of their productivity at work or in school. However, norepinephrine also acts as a mood modulator by promoting happiness. For this reason, regular sauna use could be a helpful tool for those who suffer from occasional depression or anxiety [13]. Although it may not be enough to replace traditional therapies, certainly adding some sauna use should lend a helping hand in regulating your mood.

Detoxification

The word “detox” has become somewhat of a hot button word in the world of health and fitness lately. Certainly there are a lot of scam products and services out there which claim amazing detox benefits. And yes, our liver is our master detoxifier and does a very good job of doing so. However, with the constant onslaught of toxic environments in our modern world, even our liver can get a bit overwhelmed at times. When these toxins and toxicants cannot be efficiently removed from the body, they get stored in our fat cells and other organ tissues [1][5]. So giving the liver a helping hand is not a bad thing when it comes to dealing with our toxic environment.

Thankfully, one of the most robust forms of detoxification is sweating. Of course, we all sweat when engaging in exercise, but not to the same degree that is achieved through prolonged heat exposure. Through sauna use specifically, perfusion of adipose, liver, and kidneys increases the amount of metabolic activity in those organs. This leads to increased removal of toxic substances via circulation to the skin which is then excreted via sweat during heat exposure [2]. Overall, this decreases the burden on your liver, kidneys, and other organs in terms of toxic load. So whether you believe in detox or not, the science is clear on the pathways of physiology with respect to sauna use and their implications for detoxification and health.

JOIN NOW to continue reading...
All the science, none of the B.S. Sign up today. Monthly plans starting at $5.99
Exclusive Articles

Discover a plethora exclusive articles and videos on nutrition and training from some of the top experts in the world.

Instructional Videos

Layne and his trusted peers will teach you how to perform the lifts more safely and efficiently.

BioLayne: The Rebuild

A video series documenting Layne's journey back to the professional powerlifting stage.

Monthly Webinars

This is your chance to learn from some of the top experts in the world in a classroom setting from the comfort of your own home.
**Gold (or higher) membership required

Video Q&A

Get YOUR questions answered every week by Layne himself.
**Gold (or higher) membership required

Workout Builder

Create your own customized program based on specifications developed by Layne.
**Gold (or higher) membership required

Amanda Bucci

"Not only does Layne talk the talk, he's walked the walk. I recommend listening to and reading his resources to any of my friends looking for science-backed fitness information to guide them on their path of knowledge expansion within the realm of fitness. He's one of the few people i've found to be a reliable, educational, no b.s. resource."

- Amanda Bucci (Bodybuilding.com Athlete)
Sign Up Now Members Login
Facebook Twitter Google+ Reddit Tumblr Email Back To Top