Traditional methods for controlling LDL cholesterol include prescribed medications, influenced diets and a regular exercise regimen. Interestingly enough, saunas, which have long been recognized for use as a technique to facilitate relaxation and detoxification, have recently been studied and shown that, in addition to having the aforementioned benefits, exposure to elevated temperatures of the sauna can potentially influence how the body metabolizes cholesterol. As further studies and research continue to unfold, sauna use positively affects cardiovascular health is an exciting area of exploration in the field of health and wellness. In this article, you will find detailed information regarding the mechanisms, evidence and practical implications of this intriguing topic.
What Is The Function Of LDL Cholesterol?
LDL cholesterol is an integral part of your body's overall functioning, however, its designation as "bad" is based upon excess levels of LDL cholesterol circulating within your blood (high concentrations of LDL cholesterol) and the way it interacts with the endothelial (inner walls) of your arteries. Excessive amounts of LDLs can infiltrate and infiltrate their walls,, become oxidized (a.k.a. be converted to "oxidized" LDLC), then induce Inflammatory actions by your body triggering inflammation. This process eventually generates atherosclerotic plaque deposits, which narrow arteries thereby restricting blood flow to organs. Should an atheromatous plaque rupture, that ruptured plaque fragments may dislodge from the wall, travel with the blood stream, and block blood flow to the heart muscle or brain resulting in a heart attack or stroke.
However, not all LDLs are the same. Smaller and denser LDLs pose a greater risk than lobular (larger) LDLs due to the ease of vascular obstruction they may cause within your arteries. The implication for evaluating sauna usage as a lifestyle intervention is supported by the observation of the formation of smaller and/or denser LDLs in high-risk patients.The objective is to improve the overall lipid profile, including increasing HDL (good cholesterol) and decreasing small-dense LDL. There's Potentially much more to the overall picture than what a regular cholesterol test can reflect. How Does Sauna Heat Affect Cholesterol? The physiological response to heat is incredible; it increases heart rate, dilates blood vessels, and improves circulation. This is known as passive heating, which simulates some of the cardiovascular advantages of moderate exercise. Recent research suggests that repeated heating sessions can improve the liver's cholesterol metabolism. The liver is the body's main organ for removing LDL from circulation through its LDL receptors. Researchers believe that heat stress activates heat-shock proteins that help repair damaged cells and reduce inflammation (a major contributor to arterial damage and oxidation of LDL). Reducing systemic inflammation through regular sauna use potentially protects LDL from oxidizing (the most harmful type). Additionally, improved circulation through and after heat exposure may help transport cholesterol back to the liver for elimination via HDL.
Scientific Studies Connecting Regular Sauna Use to Reduced LDL
Two significant observational studies have explored the long-term cardiovascular effects of regular sauna use, with both studies documenting the health status of thousands of middle-aged men over long periods. A Finnish study looked at more than 2,300 middle-aged men for over 20 years.The sauna users who used it 4 to 7 times a week experienced a significantly lower incidence of fatal cardiovascular events when compared to those who used it only 1 time per week. Although LDL levels were not the primary focus of this study, the authors provide evidence of a correlation between sauna usage frequency and cardiovascular health.
In contrast, the more recent research provides direct evidence of the effects of sauna usage through the results of smaller clinical trials. One trial measured lipid panels both before and after the 12-week study with participants receiving 3 sessions of 15 minutes a week in a sauna temperature of 80 degrees C. The authors reported a moderate, though statistically significant, reduction in total cholesterol and an increase in HDL for those participants. The authors of a different study found that a single sauna visit could transiently reduce both total cholesterol and triglycerides, but that this effect is temporary. Together, these two patterns suggest that sauna use may have cumulative benefits when practiced regularly.
While the currently available evidence remains of moderate quality, most studies are limited in number of participants and lack consideration of diet or other aspects of a person's lifestyle. The findings of these studies among Finnish, Japanese and German populations lend credence to the theory that the practice of sauna bathing may have a substantial effect on the regulation of cholesterol levels as a result of metabolic adaptations to heat stress.
In comparison to the effects of other heart-healthy lifestyle choices (such as diet and medication) the LDL-lowering effects associated with sauna use tends to be relatively smaller than the LDL-lowering impacts of statin medications and major dietary changes.A statin typically reduces LDL between 30% and 50%, while a sauna program can achieve between 5% and 10% at best. Nonetheless, the reduction attained through sauna usage is somewhat significant as a complementary treatment compared to medications, which offer no side effects other than those associated with dehydration or certain heart diseases.
The sauna represents a very different type of intervention than exercise when used together. Moderate to vigorous exercising creates increased heart rate, which allows for more efficient cholesterol clearing than passive heating of the body. However, for those individuals that cannot perform exercise due to injury, aging, or chronic disease, sauna usage provides an easy alternative to exercise. Combining routine exercise with sauna use can produce compounded effects on both routes; active and passive heat exposure provide similar results and improve vascular structure and function in addition to lipid metabolism via shared or overlapping mechanisms.
Practical Guidelines for Sauna Usage To Help Reduce LDL cholesterol
If you are considering using a sauna as part of your heart-health strategy, remember the most important element is that consistent moderations are vital. All existing research indicates that sauna sessions last between 10 and 20 minutes, at temperatures including 80° to 100° Celsius (176° through 212° Fahrenheit) at least three, but preferably seven, days per week. People who are just beginning to use saunas should follow an incrementally increasing regimen, including cooling down between rounds of sauna usage in a traditional Finnish sauna.
Hydration is also crucial. Saunas make people sweat, which depletes blood volume from the body and stresses the cardiovascular system, unless fluid is replenished. It is advisable to drink water before and after sauna usage. A consultation with a healthcare professional is critical for anyone suffering from uncontrolled blood pressure, has recently experienced a heart attack, or has advanced heart disease prior to beginning a sauna regimen. Those who are pregnant, taking medications affecting sweating, and have a medical condition affecting sweating, should also seek medical advice prior to sauna use. Listening to the body and practicing with a buddy system while using the sauna can help to avoid overheating incidents.
Limitations and Need for Future Research
Despite some exciting findings regarding sauna therapy, a conclusion support sauna therapy is not a cure-all. The bulk of research conducted to-date has been observational and because of this, cannot establish cause and effect relationships. It is possible individuals who regularly engage in sauna activities have other healthy lifestyle habits such as good nutrition and exercise as well as smoking cessation, all of which may confound the results of the research findings. Randomized controlled trials with increased restrictions are necessary to determine the solitary influence of sauna sessions on LDL cholesterol.
Another limitation of some sauna related research is that they only focus on traditional dry saunas. There are possibly different metabolic influences resulting from saunas which use infrared light as opposed to traditional dry saunas since infrared saunas use lower temperatures for longer durations. Lastly, there is still no clear understanding of the dose response relationship, either the higher the heat or longer the sauna session = greater effect on LDL reduction? Until this type of information becomes available from the research being conducted, benefits associated with the use of sauna should be recognized as a supportive intervention rather than a primary treatment of increasing low levels of LDL cholesterol. Sauna usage is best utilized together with methods that have demonstrated effectiveness for lowering LDL cholesterol, such as eating a heart-healthful diet, engaging in regular physical activity, and having regular check-ups with your physician.
