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Are Saunas or Cold Plunges Better for Your Energy, Heart, & Brain?

The AHA! Team — Fri, 21 Mar 2025 05:23:36 +0000

Dr. Don Colbert – Saunas and cold plunges have gained popularity as wellness practices that not only relax the body but also boost overall health. Both of these temperature-based therapies offer distinct benefits and interact with the body in unique ways. Let’s explore how they positively influence our energy, heart health, mental clarity, and even help with long-term conditions like Alzheimer’s. Saunas: Warm Embrace for the Body and Heart Saunas are known for their warmth, which brings profound relaxation to both body and mind. Studies show that regular sauna sessions can promote cardiovascular health. The heat causes the blood vessels to dilate, improving blood circulation and reducing blood pressure. This improved circulation supports heart health and has been linked to reduced risks of cardiovascular diseases. A 2015 study conducted in Finland found that frequent sauna bathing was associated with a decreased risk of sudden cardiac death, coronary heart disease, and all-cause mortality. Saunas essentially give your heart a gentle workout, while allowing your muscles to relax in a calm environment. For those looking for an energy boost, saunas can be a natural solution. As the body heats up, it releases endorphins, the feel-good chemicals in the brain. These endorphins not only relieve stress but also help elevate mood and energy levels long after leaving the sauna. In addition, spending time in the heat helps the body regulate cortisol levels, supporting better energy balance throughout the day. By allowing your body to destress and reduce cortisol, saunas also promote improved sleep quality, which is crucial for sustained energy. Sauna bathing is also being studied for its potential neuroprotective effects, particularly in reducing the risk of Alzheimer’s disease. A longitudinal study from the University of Eastern Finland showed that men who used a sauna four to seven times per week were significantly less likely to develop dementia or Alzheimer’s compared to those who used saunas only once a week. The improved circulation, the reduction in inflammation, and the relaxation benefits all contribute to better brain health and resilience. Types of Saunas: Traditional vs. Infrared Saunas come in different forms, each offering unique benefits. The two most common types are traditional saunas and infrared saunas. Traditional Saunas Traditional saunas use either wood, electricity, or gas to heat the air, which then warms the body. Temperatures typically range from 150°F to 195°F (65°C to 90°C) with relatively low humidity. Traditional saunas heat the body indirectly by warming the surrounding air, which can be deeply relaxing and promote sweating. Studies have shown that traditional saunas can help improve cardiovascular health, reduce stress, and support muscle recovery. The 2015 Finnish study mentioned earlier primarily focused on traditional saunas and their impact on heart health and longevity. Infrared Saunas Infrared saunas, on the other hand, use infrared light to directly heat the body without significantly warming the surrounding air. The temperatures in infrared saunas are generally lower, ranging from 120°F to 140°F (50°C to 60°C). Because of this, many people find infrared saunas more comfortable and easier to tolerate for longer periods. Infrared saunas penetrate deeper into the skin, which may enhance detoxification and improve circulation. A study published in the Journal of Complementary Therapies in Medicine found that infrared sauna use helped reduce blood pressure, improved arterial stiffness, and promoted overall cardiovascular health. Additionally, infrared saunas have been associated with pain relief and reduced inflammation, making them an excellent choice for individuals with chronic pain or arthritis. Both types of saunas offer significant health benefits, but the choice often comes down to personal preference and specific health goals. Traditional saunas provide a more intense heat experience, while infrared saunas offer a gentler heat that penetrates deeper into tissues. Cold Plunges: Icy Invigoration for the Mind and Body Cold plunges, or cold water immersion, may appear intense at first glance, but their benefits are powerful. When the body is exposed to cold temperatures, it triggers an adaptation response that enhances circulation and increases metabolic rate. This boost in circulation strengthens the cardiovascular system by prompting the heart to pump more efficiently and regulating blood flow throughout the body. Studies indicate that cold plunges can improve blood vessel elasticity, which directly benefits heart health over time. Energy-wise, cold plunges are a major wake-up call for the body. The sudden drop in temperature activates the sympathetic nervous system, resulting in a surge of adrenaline, increased heart rate, and a boost in energy. Many athletes and wellness enthusiasts swear by cold plunges as a natural way to boost alertness and reduce fatigue. The invigorating effect can also translate to an improved mood—cold water immersion triggers the release of neurotransmitters like norepinephrine and dopamine, leading to feelings of euphoria and improved mental well-being. The benefits of cold plunges extend to the brain as well. Regular exposure to cold water has been shown to reduce inflammation, which may help support brain health and prevent neurodegenerative diseases like Alzheimer’s. Cold immersion also boosts the production of certain proteins, such as brain-derived neurotrophic factor (BDNF), which supports brain plasticity, learning, and memory. These effects make cold plunges a compelling practice for maintaining cognitive function as we age. Saunas vs. Cold Plunges: Complementary Benefits Both saunas and cold plunges can provide impressive health benefits, but they work in different—yet complementary—ways. Saunas induce a state of relaxation, promoting cardiovascular health and reducing stress, while cold plunges stimulate the body, promoting energy and enhancing mental clarity. When used together, these practices can have a powerful synergistic effect on the body. The transition from hot to cold, often called contrast therapy, encourages the body to adapt to temperature changes, which improves circulation, boosts immune function, and reduces muscle soreness. For heart health, both practices show substantial benefits—saunas gently promote circulation by dilating blood vessels, while cold plunges increase vascular tone by constricting and relaxing blood vessels. This balance of expansion and contraction is great for cardiovascular strength and endurance. In terms of energy and mental clarity, saunas help by reducing cortisol and allowing the body to enter a deeply relaxed state, promoting better sleep and sustainable energy. Cold plunges, on the other hand, deliver an immediate jolt of energy and heightened focus by releasing norepinephrine and adrenaline, making them perfect for those moments when you need an instant boost. Conclusion: A Balanced Approach to Health Both saunas and cold plunges have unique and powerful health benefits that can positively impact energy, heart health, and even protect the brain from cognitive decline. By embracing these practices, either individually or in combination, you can harness the power of temperature to support your wellness journey. Whether it’s the comforting warmth of a sauna or the invigorating chill of a cold plunge, these therapies offer a natural way to enhance your vitality, boost mental clarity, and improve long-term health outcomes. How to Access Saunas and Cold Plunges Many gyms now offer traditional or infrared saunas that can be used as part of a gym membership. This is a convenient way to access the benefits of sauna bathing without the need for a major investment. For those who prefer to have their own sauna, there are makeshift saunas available for purchase, with prices ranging from $1,000 to $3,000. When it comes to cold plunges, you have several options. You can add ice to a cold bath at home for an easy and cost-effective solution. Alternatively, there are dedicated cold plunge systems that you can purchase, ranging in price depending on the features and setup. If you are a DIY enthusiast, there are also ways to build your own setups. Here are a couple of helpful resources: https://www.youtube.com/watch?v=WOwg9vBBR6A How to Build Your Own Outdoor Cold Plunge These resources can help you set up your own wellness space at home and take advantage of the health benefits of saunas and cold plunges. References Laukkanen, T., Kunutsor, S., & Laukkanen, J. A. (2015). Sauna bathing is inversely associated with dementia and Alzheimer’s disease in middle-aged Finnish men. Age and Ageing, 46(2), 245-249. Laukkanen, J. A., & Laukkanen, T. (2018). Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence. Mayo Clinic Proceedings, 93(8), 1111-1121. Biro, S., Masuda, A., Kihara, T., & Tei, C. (2003). Clinical implications of thermal therapy in lifestyle-related diseases. Journal of Cardiology, 42(1), 1-5. Shevchuk, N. A. (2008). Adapted Cold Shower as a Potential Treatment for Depression. Medical Hypotheses, 70(5), 995-1001. Shirey, T. M., & Hayes, A. (2017). Infrared Sauna Use in Patients With Cardiovascular Disease: A Summary of Current Evidence. Journal of Complementary Therapies in Medicine, 31, 76-82. Huttunen, P., Kokko, L., & Ylijukuri, V. (2004). Winter swimming improves general well-being. International Journal of Circumpolar Health, 63(2), 140-144. To read the original article click here.

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“Rev Up” Naturally with Herbs for Energy and Mental Focus

AHA Publisher — Wed, 15 Jun 2022 08:12:55 +0000

Lori Alton via NaturalHealth365– Whether we call it exhaustion, burnout, tiredness, or fatigue, most of us experience low levels of energy from time to time. Many people turn to high-sugar, caffeine-laden foods and drinks to fight fatigue, but unpleasant side effects – such as the well-known “sugar crash” or jangled nerves from too much coffee – make these remedies far from ideal. Fortunately, studies suggest that certain herbs and nutrients can spur flagging concentration and boost energy. For instance, a recent review published in Frontiers in Pharmacology highlights the ability of Panax ginseng to increase fatigue resistance. The following natural solutions may help you restore mental sharpness and physical stamina – and turn your energy from “fizzling” to “sizzling.” Adaptogenic and Antioxidant Herbs Like Ginseng, Sage, & Goldenroot Can Improve Energy & Attention A time-honored herbal remedy for fatigue, ginseng contains antioxidant compounds called ginsenosides, which have been shown to improve exercise performance, boost mental alertness and lift mood. A 2020 scientific review showed that ginseng helped decrease fatigue and reduce malondialdehyde levels (a marker of oxidative stress) while increasing antioxidants such as glutathione and superoxide dismutase. The scientists concluded that ginseng could be recommended for “routine use” against fatigue. To bolster concentration, increase energy and brighten outlook, natural healers typically advise amounts from 200 mg to 1,000 mg of ginseng a day. Check with your integrative doctor before supplementing with ginseng. Botanically known as Salvia, sage is packed with potent antioxidants, including luteolin, rosmarinic acid, quercetin, and apigenin. This fragrant garden herb and cooking spice has long been associated with knowledge and learning. In fact, the word “sage” literally means “wise.” Studies have suggested that sage inhibits a compound known as acetylcholinesterase, which breaks down acetylcholine, a brain chemical important for healthy cognitive function. Researchers believe that this allows sage to help improve concentration, promote alertness and even enhance word recall. Natural health experts typically advise dried, powdered sage leaf in amounts of 300 to 600 mg a day – but get the thumbs-up from a physician before supplementing. Rhodiola rosea, also known as goldenroot and artic root, is classified as an adaptogen or substance acknowledged as helping the body adapt to physical and emotional stress. Native to Siberia, northern Europe, and Asia, rhodiola is treasured in herbal healing for its ability to improve physical stamina and improve alertness. In fact, it has traditionally been used by mountaineers in the Himalayas to enhance physical stamina and sharpen reflexes. Nowadays, rhodiola is believed to be particularly helpful against fatigue and “burnout” (emotional and/or physical exhaustion resulting from chronic occupational stress). In one study, 400 mg of rhodiola rosea a day significantly improved energy level, concentration, and mood. Consult with your integrative doctor before supplementing. Other herbs believed to have an energizing effect include gotu kola, maca, Siberian ginseng, and ashwagandha. Renew Energy with Essential Oils For many, the warm, spicy fragrance of peppermint is linked with a sense of increased well-being and renewed energy. Studies show that using this essential oil through aromatherapy can brighten mood, spark better athletic performance and increase alertness. A hybrid of spearmint – botanically known as Mentha spicata – and water mint, or Mentha aquatica, peppermint essential oil can be ingested by way of a diffuser. You can also use peppermint oil topically by mixing a few drops in a teaspoon of carrier oil, such as olive or coconut oil, and massaging it into the skin. Peppermint oil shouldn’t be taken internally and is not for use on children. Check with your doctor before using peppermint oil. (Pro tip: Other essential oils thought to boost energy include rosemary, lemon, cinnamon, and lavender). Boost Energy with Common-Sense Solutions Although it may seem counterintuitive, the truth is that sometimes you have to expend energy to boost energy. Taking a brisk stroll promotes healthy blood flow, which can help to restore a sense of vitality. In addition, an appropriate exercise program also supports a calm, stable mood, helping to reduce the anxiety that can drain energy. Restful sleep is also a “must.” The act of sleeping increases levels of ATP, or adenosine triphosphate, also known as the “energy” molecule. Between 7 and 9 hours of sleep, a night appears to be the sweet spot for optimal energy for most adults. Sleep hygiene experts advise sleeping in a totally darkened room, free of intrusive outdoor light and “blue” light from computer screens and cell phones. Being dehydrated can cause energy to plummet. Most authorities recommend that a 150-lb person consume about 75 ounces of water a day. Pure, filtered water flavored with lemon is a great choice for staying hydrated. Remember, liquid-rich fruits and vegetables, such as watermelon, can also help you reach your fluid quotient for the day. Keep sweetened and caffeinated beverages to a minimum. Of course, maintaining a healthy blood sugar level is the key by eating nutritious, organic meals with good quality fats and protein. Stay away from processed sugars – especially if you suffer with blood sugar problems. If you need help, seek the advice of an experienced health coach. Hopefully, you can enlist these solutions to help you fight “the blahs,” banish brain fog – and refresh and restore your energy levels naturally. Sources for this article include: GaiaHerbs.com WTHN.com Healthline.com Healthline.com TheHealthy.com To read the original article click here.

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What Your Metabolism Can Tell You About Your Mental Health

AHA Publisher — Fri, 18 Mar 2022 07:00:01 +0000

Dr. Caroline Leaf – In this podcast (episode #363) and blog, I talk to Daniel Tal Mor, the founder and CEO of Lumen, about the importance of a healthy metabolism and how everyone can attain it! Lumen is the world’s first handheld portable device designed to accurately measure metabolism. It is designed to help you enhance fat burn, manage weight, boost your energy, manage blood sugar levels and improve your mental and physical health in real time. I personally use my Lumen device to monitor my metabolic health as I age, especially when I make any dietary and lifestyle changes to improve my mental and physical health. I love examining my results over time, in real time, and getting great advice from the Lumen community so I can feel energized to keep doing what I love, even as I age! The best thing about Lumen is that it is not just for professionals like me. Their mission is to create a world where every person has access to personalized nutrition and is empowered to improve their health through the world’s most cutting edge technology in the field. Their incredible device gives you data-based insight into what is happening in your body by measuring the CO2 content in your breath, which better helps you understand how your different habits are impacting your inner health through your metabolism in real time, as your metabolism is constantly changing. This process can help you better understand what is going on inside your body and find out what you can do to improve your overall wellbeing. For a limited time only, you can get $40 off your Lumen purchase here with the promo code DRLEAF. This offer is only valid for the first 100 orders. Why is metabolism such an important measurement? Metabolic flexibility is the ability of the human body to switch back and forth between fat and carbohydrates based on their availability, which is necessary to fuel day to day life—from your thinking to your breathing to your walking. It is important for: Better overall health Better sleep Better stress management Stronger immune system Optimized workout performance Optimized nutrition and better weight maintenance Feeling more energized and less sluggish Thankfully, your metabolism can be improved, just like your body gets stronger and fitter from working out, and Lumen helps you figure out how to do this. It provides the unique insights you need daily to understand how your nutrition and other lifestyle habits are impacting your brain and body, and gives you guidance to improve your metabolism AND keep you on track. It is personalized health care at its best, making your relationship with your brain and body healthier and stronger, and giving you access to a community of like-minded individuals so you never feel alone on your health journey. To read the original article click here.

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Strawberry Kiwi Smoothie Recipe

AHA Publisher — Thu, 22 Apr 2021 07:00:06 +0000

Dr. Josh Axe, DC, DMN, CNS – Smoothies are delightfully healthy foods when done right. When you purchase them at an overpriced smoothie shop, they’re often full of low-quality ingredients and a lot of added sugar, but why bother buying these drinks when you can make your own? Take my homemade strawberry kiwi smoothie recipe, for example. Trust me — this recipe is quick and easy to whip up, and it’s loaded with beneficial ingredients sure to up your nutrient intake while satisfying that sweet tooth. Key Ingredients This delicious and refreshing strawberry kiwi smoothie is one of my favorites. Thanks to the kiwi, it’s chock-full of vitamin C. If you thought oranges were good, wait until you try kiwis: These fuzzy little fruits have 275 percent of your daily recommended allowance of the nutrient. That’s not all. Kiwi nutrition provides vitamins K and E, along with potassium, copper and folate. As such, this fruit can help counteract signs of aging and support skin, eye, digestive, cardiovascular, bone, immune and respiratory health. When you combine kiwis with nutrition-rich strawberries, which are packed with antioxidants, along with some banana and raw yogurt, you get an easy-to-make, fruity smoothie you can enjoy as a yummy breakfast, post-workout snack or just an after-dinner treat. Strawberry nutrition is high vitamins C, K and B6. It also provides a good amount of minerals, including manganese, folate, potassium, magnesium and more. Strawberries have been shown to help protect against cancer, heart disease, skin damage, cognitive decline and digestive issues. The final fruit star in this strawberry banana kiwi smoothie is, of course, banana. Banana nutrition is, of course, loaded in potassium, along with several other essential nutrients. That’s why bananas can help boost energy, improve digestion, enhance mood, and support heart and kidney health. How to Make a Strawberry Kiwi Smoothie Add all the ingredients to the blender. You can use fresh ingredients if you can find them, but the good thing about this strawberry kiwi smoothie is that it works equally well with frozen ingredients for those cooler months. Blend it all up until you reach a smooth texture and serve. You can garnish with some fresh basil or mint leaves to jazz this smoothie up. To give your smoothie an extra nutritional boost, add a scoop of green vegetable powder. Enjoy! Similar Recipes Looking for a couple more strawberry smoothie recipes? You can try my Hydrating Watermelon Smoothie Recipe with Strawberries and Banana or Strawberry Banana Smoothie Recipe. Here are a few other smoothie recipes to experiment with if you enjoy this kiwi strawberry smoothie: Pineapple Smoothie with Cilantro Recipe Raspberry Smoothie Recipe Piña Colada Smoothie Recipe Strawberry Kiwi Smoothie Recipe DESCRIPTION This strawberry kiwi smoothie is absolutely delicious. It is a great way to satisfy your sweet craving while doubling as a healthy snack. INGREDIENTS ½ cup strawberries ½ banana 1 kiwi ¼ cup goat’s milk yogurt ¼ cup water INSTRUCTIONS Add all ingredients to blender and blend until smooth texture is reached. To read the original article click here. For more articles from Dr. Axe click here.

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