Simple Habits, Lifelong Brain Benefits

Prioritizing brain health throughout life is essential. While Alzheimer's Disease and cognitive decline affect millions worldwide, there’s promising science to explore. Let's dive into the research and uncover how lifestyle choices, including regular heat therapy, may support brain health and help reduce your risk of cognitive decline.

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What is Alzheimer’s Disease?

Alzheimer’s Disease is the most common type of dementia, impacting 7 million people - a number that is expected to reach 20 million by 2060 [1]. It’s a progressive cognitive decline that typically begins around age 60 and worsens over time [1]. 

People living with Alzheimer’s Disease often first notice mild memory loss and difficulty completing routine tasks. These symptoms quickly progress, eventually leading to an inability to perform daily activities or respond to their environment  [2]. Beyond the individual, Alzheimer’s Disease affects families and communities as well. Family members caring for loved ones with Alzheimer’s Disease are more likely to experience anxiety and depression compared to caregivers of people with other conditions [1].

Alzheimer’s Disease poses a significant public health challenge, highlighting the need for both more high-quality research and better communication around proactive steps we can take to protect our brain health and lower our risks.

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Lifestyle Factors Can Reduce Risk for Alzheimer’s Disease

While the influence of certain risk factors like age, family history and genetics are already set, researchers believe there are several modifiable risk factors at play when it comes to Alzheimer’s Disease. 

The great news is that adopting the following behaviors can help lower your risk:

1. Regular physical activity: Regular exercisers have a 20% lower risk of cognitive decline than those who are physically inactive [3]
2. Maintain a healthy heart: Read more on that here
3. Prioritize sleep: Poor sleep patterns, such as trouble falling asleep or staying asleep, are linked to an increased risk of Alzheimer's Disease [4]
4. Stay connected: Socializing, staying engaged with your community, and participating in mentally stimulating activities can help lower the risk of Alzheimer’s Disease [4]

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Heat Therapy Boosts Brain Health

A growing body of research suggests that regular sauna use may lower the risk of cognitive decline and Alzheimer’s Disease. Let's take a closer look at two key studies in this area: 

In 2016, Dr. Tanjaniina Laukkanen and team shared findings from a 20-year follow-up of about 2,000 Finnish men [5]. They found that men who reported moderate (2-3 times/week) to high (4 or more times/week) frequency of sauna use had significantly lower risks of dementia and Alzheimer’s Disease than those who used a sauna just once a week or less [5].

A larger-scale study led by Dr. Paul Knekt tracked 14,000 men and women, aged 30 to 70, over a 30-year period, periodically assessing various health metrics  [6]. The study found that frequent sauna use was linked to a reduced risk of dementia. Participants who used the sauna 9-12 times per month had a 50% lower risk of developing dementia compared to those who used it less frequently  [5].

More research is needed to understand exactly how long-term sauna use boosts brain health. But, it is well established that much like exercise, heat therapy increases blood flow, aids in improving sleep, enhances cardiovascular health, and can reduce inflammation - all markers of improved healthspan, and a healthier brain [7].

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Add Infrared Sauna Therapy to Your Routine

If you're new to infrared sauna therapy, here are four key recommendations to help you get started:

1. Start low and slow: Our infrared saunas are typically set to around 130°F, but you can adjust the temperature lower for your first session. You’ll start to feel your core temperature rise about 10-15 minutes in, and we recommend a 25-30 minute session to acclimate.
2. Stay hydrated: As your core body temperature rises, your heart rate increases, your breathing deepens, and you begin to sweat—these are your body’s natural cooling mechanisms. Be sure to bring water into your suite to stay hydrated, and replenish your fluids and electrolytes after your session.
3. Listen to your body: You know your body best. Make adjustments as needed during your session, whether that means lowering the temperature or ending the session before the 40-minute mark.
4. Consult your doctor: While infrared saunas are safe for most people, it's always a good idea to check with your healthcare provider if you have any medical concerns or conditions.

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Key Takeaways

• Alzheimer’s Disease has a widespread impact, but there are evidence-backed ways to protect your brain health.
• While some risk factors like age and genetics are beyond our control, adopting healthy lifestyle habits can make a difference.
• Research shows that staying physically active, maintaining heart health, getting quality sleep, and staying socially engaged can help keep your brain strong.
• Regular heat therapy is emerging as a strategy to reduce the risk of Alzheimer’s Disease and cognitive decline.

By staying proactive and informed, you can take meaningful steps to protect your brain health throughout life. Visit your local Perspire Sauna Studio today to begin adding consistent infrared sauna bathing into your preventive wellness routine. 

References:

1. Centers for Disease Control and Prevention. About Alzheimer’s Disease and Dementia. Accessed September 16, 2024. Available at: https://www.cdc.gov/alzheimers-dementia/about/alzheimers.html?CDC_AAref_Val=https://www.cdc.gov/aging/aginginfo/alzheimers.htm 
2. Alzheimer’s Association. 10 Early Signs of Alzheimer’s Disease. Accessed September 17, 2024. Available at: https://www.alz.org/alzheimers-dementia/10_signs 
3. Alzheimer’s Society. Physical Activity and the Risk of Dementia. Accessed Sep 17, 2024. Available at: https://www.alzheimers.org.uk/about-dementia/managing-the-risk-of-dementia/reduce-your-risk-of-dementia/physical-activity#:~:text=Research%20has%20shown%20that%20people,studies%20into%20exercise%20and%20dementia. 
4. Mayo Clinic. Alzheimer’s Disease. Accessed September 17, 2024. Available at: https://www.mayoclinic.org/diseases-conditions/alzheimers-disease/symptoms-causes/syc-20350447#:~:text=It's%20characterized%20by%20changes%20in,thinking%2C%20behavior%20and%20social%20skills. 
5. Tanjaniina Laukkanen, Setor Kunutsor, Jussi Kauhanen, Jari Antero Laukkanen, Sauna bathing is inversely associated with dementia and Alzheimer's disease in middle-aged Finnish men, Age and Ageing, Volume 46, Issue 2, March 2017, Pages 245–249, https://doi.org/10.1093/ageing/afw212
6. Knekt P, Järvinen R, Rissanen H, Heliövaara M, Aromaa A. Does sauna bathing protect against dementia? Prev Med Rep. 2020 Oct 2;20:101221. doi: 10.1016/j.pmedr.2020.101221. PMID: 33088678; PMCID: PMC7560162.
7. Patrick RP, Johnson TL. Sauna use as a lifestyle practice to extend healthspan. Exp Gerontol. 2021 Oct 15;154:111509. doi: 10.1016/j.exger.2021.111509. Epub 2021 Aug 5. PMID: 34363927. https://pubmed.ncbi.nlm.nih.gov/34363927/