Your Wellness Lifestyle Starts Here
Do you get confused and conflicted with all of the crazy diet and lifestyle articles? Some of them are true but most are nonsense and fearmongering. I stay committed to teaching evidence based nutritional science so that you aren't throwing out all of your bread and staying home to avoid flesh-eating bacteria. It's important to be well-informed, prioritize learning about health, and invest your time and resources in adopting the right diet and exercise program. Then you can determine if something is health promoting or disease mongering.
Let's look at some of these articles for food for thought and future discussions:
Colorectal cancer is rising among Gen X, Y, & Z
According to the NPR article, about 20,000 people in the U.S. under the age of 50 will be diagnosed this year. And an estimated 3, 750 young adults will die. While stating that more screening is needed, at least they mentioned that "diet may play a role". There are many studies that prove eating more ultra-processed foods, processed lunch meats, carbonated beverages, alcohol use, and high consumption of red meat increases the risk of colorectal cancer. The "grab and go" and sedentary lifestyle of teens and young adults is what will put them in this high-risk category.
Teach your kids that food is so much more than fuel.
Statins
Reporting the results of a 2008 study, the New York Times noted that the risk of heart attack was "more than cut in half by statins". But was it really? The study evaluated AstraZeneca’s rosuvastatin (Crestor) on 17,802 people without high cholesterol, finding about a 50 percent relative risk reduction of heart attack in the statin group.
Another study, commonly cited to exemplify statins’ robust protective effects, is a large trial investigating Pfizer’s atorvastatin (Lipitor), called ASCOT-LLA. In this case, statins were 36 percent more protective than the placebo.
However, the absolute risk reduction for both studies was approximately 1 percent. As opposed to relative risk reduction, assessing the efficacy of a drug is more accurately interpreted by using absolute risk reduction. As Dr. Malcom Kendricks, a Scottish based physician and statins researcher says "It's a way to hype results."
Click the link to learn the difference between relative and absolute and how researchers use it to skew results in their favor. (Relative vs Absolute Change - Analysis Mistakes (dataschool.com)
"Pharmaceutical companies also seek to “downplay or deny” the significance of statins’ side effects, such as severe muscle damage."
In a 2015 investigative meta-analysis published in The Journal of American Cardiology, researchers reviewed all phase 2 and 3 clinical trials in a decade. They found that nearly 80 percent of the trials had a conflict of interest, and almost 60 percent involved over half of the authors. Of these studies, 54 had favorable outcomes, and only 12 had unfavorable results.
High blood pressure? Eat more grapefruit.
If people with high blood pressure ran to the store to buy grapefruit, I hope that they also bought more fruit and vegetables in general, along with high-fiber whole grains. If you are eating an unhealthy diet, full of saturated fats and lots of dairy, that grapefruit won't do a thing. Grapefruit is a wonderful addition to your daily intake of fruit and vegetables. Claiming that one food or supplement will cause you to lose weight, lower blood pressure or cholesterol, is called "reductionism". Optimal health comes with the totality and breadth of your diet and lifestyle. Think "whole". One note does not make a symphony.
Animal Antibiotics, Contraceptive Detected in Top 10 Popular Fast Foods
In September, Moms Across America (MAA) submitted food samples from 10 popular U.S. food chains to the Health Research Institute, an Iowa-based nonprofit laboratory that tests food for nutritional value, bio functionality, and contaminants and toxins, requesting that the laboratory test the samples for more than 100 common veterinary drugs and hormones. With the exception of Subway and Chipotle, all of the food samples tested positive for veterinary drugs. One of the drugs, monensin, is a commonly used veterinary antibiotic with a slim margin of safety. Side effects of monensin in animals include anorexia, diarrhea, weakness, and motor problems; an overdose can lead to poisoning or even death.
Less than 0.5 microgram per kilogram of the antibiotic monensin was detected in the Taco Bell, Dunkin', Wendy’s, Domino's, Burger King, and McDonald's samples.
The acceptable daily intake for monensin is 12.5 micrograms per kilogram of body weight per day. Other drugs found were Narasin, an antibiotic and antiparasitic feed additive that helps to control parasitic infections in fattened chicken, and Nicarbazin, an animal antiparasitic and contraceptive. Although these drugs were under the acceptable level, does it concern you that they are acceptable at all? Few studies have investigated the effects of veterinary drugs in humans. Some people are consuming this food every day, so we don't know how much they are accumulating in their body.
Health Insurance Marketplace Quality Initiatives
The Center for Medicare and Medicaid recently announced these initiatives: "The Quality Rating System (QRS) is a 5-star rating system used to rate QHPs (Qualified Health Plans) based on relative quality and price. The goals of the QRS are to provide comparable and useful information to consumers, facilitate oversight of QHPs, and provide actionable information to QHPs to improve quality and performance." They are basically developing data collection and reporting tools. This sounds like they are doing something great for health care. But this is the reason that doctors cannot spend quality time with patients, especially to counsel them on diet and lifestyle changes. Physicians are penalized because they need to show adherence to prescribed medications. This is why we call it the "medical mill". The scoring system that this initiative refers to is based on the doctor "managing" the patients by continuing to prescribe medications, rather than reversing their disease. Doctors who have become board certified in Lifestyle Medicine are penalized by this system. Treatment to reverse disease using diet and lifestyle modification requires more follow-up. The patient needs to pay a co-pay for each visit, which is not affordable in most cases. What we have is government bureaucrats managing healthcare.
Healthcare was in terrible shape before COVID; it is worse now. The American medical system is in the process of collapsing and there are many reasons for it. Disease mongering and overtreatment have increased costs to unsustainable levels. Most members of the public no longer trust the system because there is no integrity left. Health professionals working in institutions are expected to follow prescribed protocols for care, even if these protocols are inadvisable for their patients.
As I stated in the first paragraph (and I am glad that you read this far) It's important to be well-informed, prioritize learning about health, and invest your time and resources in adopting the right diet and exercise program.
Liz Fattore
Nurture Your Health
Licensed Food Over Medicine Professional
Wellness Forum Health
Roasted Red Pepper Sauce
I love making this sauce when red peppers are in abundance, or whenever I have the hankering for it! It is so quick and easy. What makes this sauce creamy is using raw, unsalted cashews. Cashews are a great way to make creamy, non-dairy sauces and creams, The key is to soak them in hot water for at least 2 hours. Soaking overnight is better. I used 1 yellow pepper for this recipe for a substitute. You can skip the cashews for a lower fat, thinner sauce.
Ingredients
3 or 4 large red peppers, sliced in half with seeds removed
4-5 garlic cloves, peeled and sliced in half
2-3 fresh tomatoes
Small handful of fresh basil or 1 teaspoon dried
1 teaspoon dried oregano
1/2 cup raw unsalted cashews
1/3 cup vegetable broth
Salt & pepper to taste
Soak cashews in hot water for 1-2 hours or overnight. The longer, the better. Roast the peppers at and garlic at 350 degrees for about 30-40 minutes, or until they start to soften but not burn. You will not be peeling the skin off. Place the peppers, garlic, basil, oregano, tomatoes, drained cashews, salt, pepper, and the broth in a high-speed food processor, Vitamix, or blender. Puree for about 5 minutes until all ingredients are combined and creamy looking. Pour sauce into a sauce pot and simmer while you are cooking 8 oz of your favorite pasta. If you would like a thinner sauce, add more vegetable broth while it is simmering.
Your Wellness Lifestyle Starts Here
While billions of dollars have been spent on initiatives like The War on Cancer, the incidence of cancer continues to increase, along with the death rate, for many forms of cancer. The National Cancer Institute estimated that 1,685,210 new cases of cancer would be diagnosed in the U.S. in 2016 and that approximately 595,690 people would die, which means an average of 1632 cancer deaths per day.[1] This is an increase from 2009, when it was estimated that 1,479,350 Americans would be diagnosed with cancer, and 562,340 would die, or an average of 1,500 cancer deaths per day.[2]
Some of the most significant contributors to cancer risk are diet and lifestyle choices, weight, and inflammation, all of which can be modified to reduce risk. The best option is to prevent cancer, and research shows that most cancers and deaths from cancer are preventable.[3]
One of the leading contributors to many types of cancer is being overweight. A review of over one thousand studies conducted by the International Agency for Research on Cancer showed that being overweight or obese increases the risk for at least 13 types of cancer.[4] According to Dr. Graham Colditz, chairman of the research group, these 13 cancers represent 42% of all cancer diagnoses. Colditz says that weight status is an even more important factor than smoking in terms of cancer risk, and that obesity should be at the top of the list of risk factors to address for cancer prevention.[5]
While many factors contribute to weight gain and obesity, diet is the most important. It’s easier to gain weight while eating foods that are high in calories and fat, like beef, cheese, and pastries. And it’s easier to lose weight while eating a plant-based diet that includes more calorie-dilute foods like fruits, vegetables and starches.
Inflammation increases the risk of cancer and can also accelerate its progression. Cancers often develop at sites where infection, chronic irritation, or inflammation have occurred.[6] Take colon cancer, for example. Over 35% of Americans develop polyps due to changes in the mucosal layer that protects the lining of the colon.[7] A major cause of these changes is over-consumption of animal foods. Sulfur-containing amino acids in animal protein increase the production of hydrogen sulfide. This substance reduces mucus production, leaving the lining of the colon vulnerable to irritation, which in turn can lead to the formation of polyps.[8] The more irritation, the bigger the polyps become, and the higher the risk they will develop into colon cancer.
Animal foods are also high in fat, and higher fat intake increases the production of bile acids, which also irritate the colon. A diet lower in fat and higher in fiber is protective because it reduces bile acid production and helps the body to eliminate bile acids more quickly.[9]
Many studies have shown a relationship between the consumption of animal foods and the risk of colon cancer in a dose-dependent manner – the more animal foods consumed, the higher the risk.[10] [11] [12] On the other hand, research shows that eating a higher fiber diet reduces the risk of colon cancer,[13] [14] [15] and that vegetarians are about 40% less likely to develop colon cancer as compared to meat eaters.[16] [17]
Another way in which high intake of animal foods contributes to increased inflammation and an increased risk of cancer is that animal foods contain concentrated amounts of arachidonic acid, which can increase inflammation levels through numerous pathways.[18]
Reducing intake of animal foods can significantly reduce inflammation levels and cancer risk.
Obesity contributes to inflammation because fat cells produce inflammatory cytokines and other similar molecules.[19] Adopting a low-fat plant-based diet usually results in weight loss, which can, in turn reduce inflammation. And plant-based diets are high in fiber, which has been shown to reduce inflammation through interaction with gut bacteria.[20]
Well-structured plant-based diets reduce the risk of cancer in several other ways too. In addition to fiber, plant foods contain concentrated amounts of antioxidants which can counteract the oxidative stress caused by poor diets, inflammation and infection.
The role of IGF-1 in cancer development has been known for some time. A 2002 study showed that higher plasma IGF-1 levels were associated with a higher incidence of prostate cancer, while higher levels of IGF-1 binding proteins were inversely associated.[21] Other studies have shown a relationship between IGF-1 levels and breast, colorectal, lung, thyroid, bone, brain, and ovarian cancers.[22] [23] [24] [25] [26] Lower levels of IGF-1 are associated with longer survival for cancer patients.[27]
The good news is that IGF-1 levels are related to diet, and dietary changes can lower plasma levels. Higher protein intake is associated with higher plasma levels of IGF-1, and lower protein intake is associated with lower plasma levels, lower incidence of cancer, and lower mortality in people under age 65.[28] Other studies have confirmed the relationship between lowered protein intake and lower plasma IGF-1 levels,[29] particularly animal protein.[30] Milk and whey protein intake increase IGF-1 levels significantly,[31] [32] which explains why dairy intake is associated with so many types of cancer.
The idea that diet can prevent cancer is not a new one. In 1892, an article in Scientific American reported that "cancer is most frequent among those branches of the human race where carnivorous habits prevail."[33] So why don’t more people eat optimal diets in order to reduce their risk of cancer, and why aren’t more doctors promoting plant-based nutrition for cancer prevention?
Medical training is one contributing factor. U.S. doctors receive almost no training in nutrition. According to a 2015 study, only 27% of U.S. medical schools offer the 25 hours of nutrition education currently recommended. The average is 19.6 hours of nutrition classes during four years of medical school, or less than 1% of total lecture hours. Most of this consists of biochemistry, not practical information about diets or food-related decision-making.[34]
Another issue is that while many doctors recognize the need for nutrition education, there are few incentives for providing it. For example, the current licensure exam evaluates "biochemical knowledge and information relating to nutritional deficiencies," but does not test for knowledge or skills needed for discussing diet and lifestyle changes with patients. Board certifications, including those for internal medicine and cardiology, do not require demonstration of expertise in nutrition.
Another very important issue is the tendency of physicians to assume that patients are not interested in dietary change or working to improve their health. A common misconception is that people only want "quick fixes" for their health issues. But "quick fixes" – meaning drugs and procedures - are usually the only choices offered to patients. Most people are not told that diet and lifestyle habits can prevent or resolve their health issues, and there is no multi-billion-dollar media campaign promoting nutrition as an effective strategy for addressing health conditions.
It is clearly time for several changes, which include nutrition education as a part of medical training, and demonstration of nutrition knowledge as a criterion for licensure. Doctors should be taught how to have conversations with patients in which all options for prevention and treatment are discussed, including improved diet; and medical practices should include nutrition and lifestyle education for patients. These changes will require time, commitment, and resources. But our only hope for winning the war on cancer is to invest more effort in preventing it.
The Prevent Cancer Campaign is almost over! Email me to sign a pledge card. For more information, email me at lizfattorehealth@gmail.com
[1] Cancer Statistics https://www.cancer.gov/about-
[2] American Cancer Society Cancer Facts and Figures 2009
Atlanta Georgia 2009
[3] Song M, Giovannucci E. "Preventable Incidence and Mortality of Carcinoma Associated With Lifestyle Factors Among White Adults in the United States." JAMA Oncol. Published online May 19, 2016. doi:10.1001/jamaoncol.2016.0843
[4] Lauby-Secretan B, Scoccianti C, Loomis D, Grosse Y, Bianchini F, Straif K. "Body Fatness and Cancer — Viewpoint of the IARC Working Group." NEJM 2016 August; 375 (8): 79
[5] Bakalar N. "Obesity Is Linked to at Least 13 Types of Cancer." New York Times August 24, 2016
[6] Coussens L, Werb A. "Review article: Inflammation and Cancer." Nature 19 December 2002;420;860-867[7] Midgley R, Kerr D. "Colorectal Cancer." Lancet 1999 Jan;35(9150):391-399
[8] Tuan J, Chen Y. "Dietary and Lifestyle Factors Associated with Colorectal Cancer Risk and Interactions with Microbiota: Fiber, Red or Processed Meat and Alcoholic Drinks." Gastrointest Tumors 2016;3:17-24
[9] Ajouz H, Mukherju D, Shamseddine A. "Secondary bile acids: an underrecognized cause of colon cancer." World J Surg Oncol. 2014; 12: 164
[10] Giovannucci E, Rimm E, Stampfer M, Colditz G, Ascherio A, Willett W. "Intake of fat, meat, and fiber in relation to risk of colon cancer in men."
Cancer Res. 1994;54(9):2390-2397.
[11] Willett W, Stampfer M, Colditz G, Rosner B, Speizer F. "Relation of meat, fat, and fiber intake to the risk of colon cancer in a prospective study among women." NEJM1990;323:1664-1672.
[12] World Cancer Research Fund. "Food, nutrition, physical activity, and the prevention of cancer: A global perspective. American Institute of Cancer Research." Washington, DC:2007.
[13] Reddy B. "Role of dietary fiber in colon cancer: an overview." Am J Med 1999 Jan 25;106(1A):16S-19S
[14] MacLennan R, Macrae F, Bain C, et al. "Randomized trial of intake of fat, fiber, and beta carotene to prevent colorectal adenomas."
J Natl Cancer Inst 1995 Dec 6;87(23):1760-1766
[15] Howe G, Benito E, Castellato R et al. "Dietary intake of fiber and decreased risk of cancers of the colon and rectum: evidence form the combined analysis of 13 case-control studies." J Natl Cancer Inst 1992 Dec 16;84(24):1887-1896
[16] Chang-Claude J, Frentzel-Beyme R, Eilber U. "Mortality patterns of German vegetarians after
11 years of follow-up." Epidemiology. 1992;3:395-401.
[17] Chang-Claude J, Frentzel-Beyme R. "Dietary and lifestyle determinants of mortality among German vegetarians." Int J Epidemiol. 1993;22:228-236
[18] Samuelsson B. "Arachidonic acid metabolism: role in inflammation." Z Rheumatol 1991;50 Suppl 1:3-6
[19] Greenberg A, Obin M. "Obesity and the role of adipose tissue in inflammation and metabolism." Am J Clin Nutr Feb 2006;83(2):461S-465S
[20] Kuo SM. "The Interplay Between Fiber and the Intestinal Microbiome in the Inflammatory Response." Adv Nutr January 2013;4:16-28
[21] Chan J, Stampfer M, Ma J et al. "Insulin-like growth factor-I (IGF-I) and IGF binding protein-3 as predictors of advanced-stage prostate cancer. J Natl Cancer Inst 2002 Jul 17;94(14):1099-1106
[22] Wei E, Ma J, Pollack M et al. "Prospective Study of C-Peptide, Insulin-like Growth Factor-I, Insulin-like Growth Factor Binding Protein-1, and the Risk of Colorectal Cancer in Women." Cancer Epidemiol Biomarkers Prev April 2005 14; 850[23] Birmann B, Tamimi R, Giovannucci E. "Insulin-like growth factor-1- and interleukin-6-related gene variation and risk of multiple myeloma." Cancer Epidemiol Biomarkers Prev 2009 Jan;18(1):282-288See comment in PubMed Commons below
[24] Kaaks R, Johnson T, Tikk K et al. "Insulin-like growth factor I and risk of breast cancer by age and hormone receptor status-A prospective study within the EPIC cohort." Int J Cancer 2014 Jun 1;134(11):2683-2690
[25] Cao H, Wang G, Meng L et al. "Association between circulating levels of Igf-1 and IGFPB-3 and lung cancer risk: a meta-analysis." PLoS One 2012;7(11):e49884
Seasons change....Here in Western Pennsylvania, we experience the full gamut of the changing seasons. Sometimes we can experience 2 or 3 of those seasons in one day and we need to leave the house prepared for cool mornings, hot afternoons, and an umbrella just in case. We leave our homes prepared to strip off the layers of clothing, turning off the heat in the car and turning on the A/C. In the winter, we have our snow brushes and ice scrapers. We are prepared! Bring it on!
I am a "preparer" by nature, I schedule my days, but not so much that I can't be flexible if necessary. I leave some wiggle room and try to be happy about it. I will even plan my adventures, not wanting to leave anything to chance. Not like when I was much younger, when I lived life fully on the edge, looking forward to uncertainty, and singing seasons change and so do I*. I had no fear, took many risks, not really caring. (*The Guess Who)
The seasons of the earth change, and we know what to expect. Rain in the spring, blooming flowers, hot summers, thunderstorms, the glory of the changing leaves, and then the snow and ice of winter. We know it is coming and we prepare, switching out our clothes, buying snow tires, etc.
But what about when the seasons of our lives change? When life happens when we are making other plans? When it gets too hard? Because face it, doing life is hard. I was trying to live this cautionary life, laying out my plans for the future like I switch out my boots for sandals. But wait, didn't God say in Proverbs 16:9 "We can make our plans, but God determines our steps" (NLT).
My life is facing uncertainties in this season. Family members with health issues, an aging parent, and everything that goes with it. Uncertainties tend to overwhelm us. I think that is because we feel threatened and out of control. We cry out why me, and this is not fair. This is an emotional response to being uncertain of the outcome and this response can cause health issues, if we let it.
We don't know the future, but we know whose hands the future is in. And it is not ours.
Facing uncertainties requires preparation in body, mind, and spirit:
Body: sticking to a health promoting way of eating and keeping up with your exercise routine will help you think more clearly and keeps your immune system in top shape to fight off infections and viruses. When we are emotionally distraught, our body is more susceptible to infections and viruses. In the midst of everything, I caught the nasty virus going around and was able to kick it in a couple of days. I never would have been able to do this years ago, when I ate a not so good sick promoting diet. In the midst of hard life happening, stick to a routine and get adequate sleep.
Mind: when emotions get out of control, take a step back, examine the situation, and write down what is making you feel out of control and threatened. When life is hard, we lose heart. Find people who will weep with you and support you. Sometimes we really do need a professional to talk to and sort it out. Keeping on an optimal way of eating, with lots of fresh fruit and veggies, really does help. When your digestive system is healthy, your mind is healthy as well.
Spirit: the future is not in our hands, no matter how much I want to schedule it. Being grateful for the little blessings that we have daily can be transformative. My friend Greg McBrayer wrote today "Some people believe they are masters of their own destiny." Don't we prove this to be untrue every day? He also wrote "All our trials and triumphs are part of God's transforming glory." It might be difficult to be loving and compassionate through our own trials, but this is where our faith comes in. This faith in God transforms us daily.
As the seasons of my life change, by God's grace, so will I. Only this time it is the transforming change of faith, from glory to glory. Being healthy in body, mind and spirit is the position from which we fight our battles. We will be equipped when life happens. We can still live on the edge but this time it's because God has our back and we can live boldly, facing the unknown.
Liz Fattore
Nurture Your Health
Licensed Food Over Medicine Professional
Wellness Forum Health
Your Wellness Lifestyle Starts HereThe use of heat is an ancient practice that results in purification, cleansing and healing. Examples include sweat lodges, which were used by Native Americans, and the traditional use of sauna in Finland. Benefits range from detoxification to improvement in cardiovascular health.
Understanding how heat, including heat from sauna, can positively affect heart health starts with an understanding of hormesis, which is defined as a compensatory response to a stressor. Hormetic stressors like exercise and heat trigger protective mechanisms that repair cell damage, and also provide protection against more severe stressors.[1]
Many types of heat exposure can lead to positive physiological changes, including sauna, heat wrapping, diathermy, and hot yoga. One mechanism by which heat has a positive effect is vasodilation. After exposure to extreme heat, the body cools itself. This requires the dilation of vessels to increase blood flow to the skin and to facilitate the release of heat. This not only lowers body temperature, but also increases heart rate and delivers oxygen to muscles and limbs, similar to the effect of aerobic exercise.
Another mechanism is via heat shock proteins, or HSPs, which are present in all cells and in the extracellular spaces. HSPs are involved in numerous cellular functions, and both aerobic exercise and heat stress increase HSP levels.[2] HSPs assist in lowering systemic inflammation and can increase exercise tolerance.[3] Research shows that within 30 minutes of exposure to heat, heat shock proteins in cells increase and remain elevated over time; again, similar to the effect of exercise.[4]
Many studies have looked at the positive effect of sauna bathing and show that it can improve cardiac output, circulation throughout the body, and vascular endothelial function.[5] In fact, while in a sauna, cardiac output can increase by as much as 70% while stroke volume remains stable. A study of 19 adults showed that blood pressure and heart rate increase as much during a 25-minute sauna session as both would be expected to increase during moderate exercise; and that blood pressure was lower after than it was before sauna.[6]
A prospective cohort study published in 2015 included 20 years of data on over 2300 Finnish men and showed that those who spent time in a sauna more frequently had a lower risk of death from heart disease and stroke.[7]
The best way to address cardiac risk factors or to improve health in general is via a multifaceted approach incorporating diet, exercise, hydration, and heat exposure through sauna, hot yoga, or even yard work in hot weather. In fact, research shows that a post-workout sauna can enhance the benefits of exercise, and that sauna likely provides the most benefit when combined with aerobic and strength training.[8] This makes hot yoga a good alternative because it combines heat and exercise.
Many people report that they don’t like heat or that they are heat intolerant. It’s important to keep in mind that almost anything new requires a period of adaptation, and this includes exercise, improved diet, and heat. For most people, the benefits to be gained far outweigh the discomfort of adapting to something new.
Understanding how heat, including heat from sauna, can positively affect heart health starts with an understanding of hormesis, which is defined as a compensatory response to a stressor. Hormetic stressors like exercise and heat trigger protective mechanisms that repair cell damage, and also provide protection against more severe stressors.[1]
Many types of heat exposure can lead to positive physiological changes, including sauna, heat wrapping, diathermy, and hot yoga. One mechanism by which heat has a positive effect is vasodilation. After exposure to extreme heat, the body cools itself. This requires the dilation of vessels to increase blood flow to the skin and to facilitate the release of heat. This not only lowers body temperature, but also increases heart rate and delivers oxygen to muscles and limbs, similar to the effect of aerobic exercise.
Another mechanism is via heat shock proteins, or HSPs, which are present in all cells and in the extracellular spaces. HSPs are involved in numerous cellular functions, and both aerobic exercise and heat stress increase HSP levels.[2] HSPs assist in lowering systemic inflammation and can increase exercise tolerance.[3] Research shows that within 30 minutes of exposure to heat, heat shock proteins in cells increase and remain elevated over time; again, similar to the effect of exercise.[4]
Many studies have looked at the positive effect of sauna bathing and show that it can improve cardiac output, circulation throughout the body, and vascular endothelial function.[5] In fact, while in a sauna, cardiac output can increase by as much as 70% while stroke volume remains stable. A study of 19 adults showed that blood pressure and heart rate increase as much during a 25-minute sauna session as both would be expected to increase during moderate exercise; and that blood pressure was lower after than it was before sauna.[6]
A prospective cohort study published in 2015 included 20 years of data on over 2300 Finnish men and showed that those who spent time in a sauna more frequently had a lower risk of death from heart disease and stroke.[7]
The best way to address cardiac risk factors or to improve health in general is via a multifaceted approach incorporating diet, exercise, hydration, and heat exposure through sauna, hot yoga, or even yard work in hot weather. In fact, research shows that a post-workout sauna can enhance the benefits of exercise, and that sauna likely provides the most benefit when combined with aerobic and strength training.[8] This makes hot yoga a good alternative because it combines heat and exercise.
Many people report that they don’t like heat or that they are heat intolerant. It’s important to keep in mind that almost anything new requires a period of adaptation, and this includes exercise, improved diet, and heat. For most people, the benefits to be gained far outweigh the discomfort of adapting to something new.
Liz Fattore
Nurture Your Health
Licensed Food Over Medicine Professional
Wellness Forum Health
[1] McCarthy MF, Barroso-Aranda J, Contreras F. "Regular thermal therapy may promote insulin sensitivity while boosting expression of endothelial nitric oxide synthase – Effects comparable to those of exercise training." Med Hypoth2009 Jul;73(1):103-105
[2] Yamada PM, Amorin FT, Mosely P, Robergs R, Schneider SM. "Effect of heat acclimation on heat shock proteins 72 and interleukin-10 in humans."
J Appl Physiol 2007 Oct;103;4
[3] Zychowska M, Nowak-Zaelska A, Chruscinski G et al "Association of High Cardiovascular Fitness and the Rate of Adaptation to Heat Stress." Biomed Res Int 2018 Feb;1685368
[4] Patrick, RP, Johnson TL. "Sauna use as a lifestyle practice to extend healthspan." Exp Gerontol 2-21 Oct;154:111509
[5] Blum N, Blum A. "Beneficial effects of sauna bathing for heart failure patients." Exp Clin Cardiol 2007 Spring;12(1):29-32
[6] Ketelhut A, Ketelhut RG. "The blood pressure and heart rate during sauna bath correspond to cardiac responses during submaximal dynamic exercise." Compl Ther Med 2019 Jun;44:218-222
[7] Laukkanen T, Khan H, Zaccardi F et al. "Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events." JAMA Intern Med 2015 Apr;175(4):542-548
[8] Kunutsor SK, Laukkanen JA. "Does the Combination of Finnish Sauna Bathing and Other Lifestyle Factors Confer Additional Health Benefits? A Review of the Evidence." Proc Mayo Clin 2023 Jun;98(6):P915-926
[2] Yamada PM, Amorin FT, Mosely P, Robergs R, Schneider SM. "Effect of heat acclimation on heat shock proteins 72 and interleukin-10 in humans."
J Appl Physiol 2007 Oct;103;4
[3] Zychowska M, Nowak-Zaelska A, Chruscinski G et al "Association of High Cardiovascular Fitness and the Rate of Adaptation to Heat Stress." Biomed Res Int 2018 Feb;1685368
[4] Patrick, RP, Johnson TL. "Sauna use as a lifestyle practice to extend healthspan." Exp Gerontol 2-21 Oct;154:111509
[5] Blum N, Blum A. "Beneficial effects of sauna bathing for heart failure patients." Exp Clin Cardiol 2007 Spring;12(1):29-32
[6] Ketelhut A, Ketelhut RG. "The blood pressure and heart rate during sauna bath correspond to cardiac responses during submaximal dynamic exercise." Compl Ther Med 2019 Jun;44:218-222
[7] Laukkanen T, Khan H, Zaccardi F et al. "Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events." JAMA Intern Med 2015 Apr;175(4):542-548
[8] Kunutsor SK, Laukkanen JA. "Does the Combination of Finnish Sauna Bathing and Other Lifestyle Factors Confer Additional Health Benefits? A Review of the Evidence." Proc Mayo Clin 2023 Jun;98(6):P915-926
