If you’ve been struggling with memory and focus lately, you might be looking for ways to boost your brain health and restore that clarity. One method might be surprising to you: using a sauna. The heat from the sauna can actually work wonders for your cognitive function, all backed up by science.
Sauna: Just What Your Brain Needs
Heat, like the kind you’d experience in a sauna, is incredibly effective at keeping your brain in tip-top shape. This is done by boosting vital brain chemicals in your body, specifically norepinephrine—a key neurotransmitter that increases mental focus. Having more norepinephrine in your system can help improve your attention span, concentration, and memory recall.
Studies have shown that men who use a sauna can see up to a 310% increase in norepinephrine levels. Additionally, women who spent 20 minutes in a sauna twice a week experienced an 86% increase in norepinephrine.
Sauna use also increases prolactin in the brain, up to 10 times. Prolactin helps your body produce myelin, which is essential for protecting nerve cells and facilitating faster brain function.
Lastly, the heat of a sauna aids in increasing brain-derived neurotrophic factor (BDNF), which is sometimes referred to as the “growth hormone” for the brain. BDNF promotes the growth of new brain cells and improves long-term memory. In fact, those with the highest levels of BDNF were found to develop dementia 50% less often than individuals with lower levels.
Aging Brain Symptoms: The Similarities with Depression
The symptoms of an aging brain can closely mirror those of depression. These include fatigue, memory lapses, decreased attention span, brain fog, and lack of zest for life. Ultimately, these symptoms can lead to dementia or even Alzheimer’s, which is now the sixth leading cause of death in the United States. Sauna usage can help mitigate these symptoms and age-proof your brain.
Using a Sauna Safely for a Healthy Brain
To use a sauna effectively and safely for the benefit of your brain health and memory, follow these steps:
- Drink at least 12 ounces of water before using a sauna.
- Keep the sauna temperature between 102-106°F.
- Spend 10-20 minutes in the sauna to maximize the benefits.
- While in the sauna, you can meditate, read, or listen to music.
- Take a cool shower after your sauna session.
- In the shower, exfoliate your skin and brush away toxins.
- After showering, drink another 12 ounces of water to rehydrate.
- For optimal results, practice this routine at least twice a week. Keep in mind that more is generally better!
Keep these precautions in mind to minimize any potential risks:
- Don’t stay in the sauna for extended periods, as this can cause overheating or fainting.
- Avoid using a sauna after consuming alcohol.
- Consult your doctor first if you have high blood pressure or heart disease.
By incorporating sauna sessions into your routine, you can rejuvenate your brain, improve your memory, and stay sharp at any age.
