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Heat exposure linked to better sleep, experts say — here's why

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Heat exposure linked to better sleep, experts say — here's why

Heat exposure has been linked to lasting benefits for overall health.

Spending time in heated environments, like a sauna, can reduce the risk of some chronic diseases and can help improve sleep, research has shown.

In an on-camera interview with Fox News Digital, Todd Anderson, co-founder of Dream Performance & Recovery and host of the “Beat the Heat” podcast, shared some lesser-known effects of spending time in a sauna.

SUNLIGHT EXPOSURE CAN BRING LIFE-CHANGING HEALTH BENEFITS, EXPERT SAYS

“Sauna went from this thing that felt good, to something that could actually be a longevity tool,” said the Nashville-based health and wellness expert. “The combination of this hard science and the explosion in longevity and popularity has created something.”

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Spending time in a sauna can have multiple health benefits, studies have shown. (iStock)

Increased “sauna bathing” has been associated with a reduced risk of sudden cardiac death, fatal coronary heart disease, fatal cardiovascular disease and all-cause mortality, according to research from Finland.

Participants in a global sauna survey in 2019 also reported health benefits regarding mental well-being and sleep, with few adverse effects.

The survey found that participants — particularly from Finland, Australia and the U.S. — were most motivated to use saunas for relaxation.

How heat improves sleep

While saunas can improve longevity and mood, Anderson, whose podcast is hosted inside a sauna, added that heat exposure can also improve sleep.

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JUST ONE NIGHT OF POOR SLEEP COULD HAVE THESE SURPRISING HEALTH EFFECTS

When the body heats up before sleep, the blood vessels open, allowing the body to get more circulation to the extremities, he said.

Although the body’s core temperature needs to cool down by about a degree to fall into quality sleep, raising the body temperature might seem “counterintuitive,” the expert added.

When the body heats up before sleep, the blood vessels open, allowing the body to get more circulation to the extremities, an expert said. (iStock)

But since the blood vessels are open and pumping more blood, this allows the core temperature to lower faster, and the body’s instinct is to cool itself off after being exposed to heat.

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“You go into a cold, dark room … and all of a sudden you’re able to lower your core temperature much more quickly than you normally would, resulting in falling asleep faster and getting higher quality sleep throughout that first part of the night,” Anderson said.

“Plenty of evidence shows that viruses do not do well in environments with high temperatures.”

The expert added that the same sleep benefits can be captured with a hot bath, shower or hot tub.

“The longevity and all-cause mortality benefits are going to be connected particularly to the sauna,” he said. “But there are some great sleep studies [showing the benefits] of applying any type of heat before bed.”

Viruses don’t like it hot

Exposure to heat can also help boost the immune system, as the body’s natural response to fighting a bug is to spike a fever, according to critical care physician Dr. Roger Seheult.

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Methods like steam saunas raise the body’s natural temperature and can help kill off viruses that don’t fare well in the heat, he said.

“Plenty of evidence shows that viruses do not do well in environments with high temperatures, and that our body signals the innate immune system using fever,” the California-based doctor told Fox News Digital.

Methods like steam saunas raise the body’s natural temperature and can help kill off viruses that don’t fare well in the heat. (iStock)

In addition to the health benefits, Anderson noted that he’s made lasting friendships during sauna sessions.

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“It’s a rare bubble in our society right now where phones don’t work. You’re face-to-face. You’re going through some controlled adversity,” he told Fox News Digital. “There [are] just so many things that I think have dissipated from our society that are brought back to life in a sauna.”

BENEFITS OF COLD WATER: HEALTH GURU AND EXTREME ATHLETE WIM HOF SAYS WE HAVE ‘POWER WITHIN’ TO HEAL DISEASE

“When you go through stress together, your brain is wired, and it promotes connection with other people.”

Accessibility for all

Enjoying a sauna doesn’t have to require a luxury health club membership, according to Anderson, as saunas have been popularized in many cultures for generations.

“There are ways to make them with scrap wood and there are some different, cheap heating options,” he said.

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Todd Anderson (right) sits outside his sauna after a session with “Beat the Heat” guest Ken Rideout. (Todd Anderson)

In Finland, a country where saunas are a part of the everyday routine, there are more than five million people and three million saunas, noted Anderson, who recently visited there.

“Almost everybody has a sauna at their house,” he shared.

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In many countries, saunas are part of the overall culture and can have healing properties, Anderson went on.

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“It’s a feeling. It’s very stress-free, in tune with their body connection. Families do it together. It’s this spiritual thing.”

In many countries, saunas are part of the overall culture and can have healing properties, Anderson said. (iStock)

Proper practice and potential risk

The average person will lose a pint of sweat during a short session in a sauna’s dry heat, according to Harvard Health.

“The pulse rate jumps by 30% or more, allowing the heart to nearly double the amount of blood it pumps each minute,” stated the Harvard Medical School publication.

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“Most of the extra blood flow is directed to the skin; in fact, the circulation actually shunts blood away from the internal organs. Blood pressure is unpredictable, rising in some people but falling in others.”

While saunas are generally safe for most people, Harvard Health cautioned that people with uncontrolled high blood pressure or heart disease should check with their doctors before participating.

“A sauna’s dry heat (which can get as high as 185°F) has profound effects on the body,” Harvard Health wrote. (iStock)

Sauna-goers should also avoid alcohol and medications that may “impair sweating and produce overheating before and after your sauna,” according to the same source.

Harvard advised staying in the sauna for no more than 15 to 20 minutes and gradually cooling down after.

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Drinking two to four glasses of cool water is also encouraged after a session.

“Don’t take a sauna when you are ill,” Harvard Health warned. “And if you feel unwell during your sauna, head for the door.”

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GLP-1s Don’t Work for Everyone: What To Know if You’re Not Seeing Results

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GLP-1s Don’t Work for Everyone: What To Know if You’re Not Seeing Results


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GLP-1 Not Working? Here’s Why and Alternatives That Can Help




















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Common eating habit may trigger premature immune system aging, study finds

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Common eating habit may trigger premature immune system aging, study finds

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Eating too much salt has long been linked to high blood pressure, but new research suggests it could trick the immune system into prematurely aging the blood vessels.

A preclinical study recently published in the Journal of the American Heart Association has identified a biological chain reaction that links a salty diet to cardiovascular decay.

Scientists at the University of South Alabama observed that mice on a high-salt diet experienced rapid deterioration in their blood vessel function.

HIGH SALT INTAKE LINKED TO FASTER MEMORY DECLINE IN ONE GROUP, STUDY FINDS

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After just four weeks of high sodium intake, the small arteries responsible for regulating blood flow lost their ability to relax, according to a press release.

The team found that the cells lining these vessels had entered a state of cellular senescence, a form of premature cellular aging in which cells stop dividing and release a mix of inflammatory signals that can damage surrounding tissue.

Excess salt has long been linked to high blood pressure, but a new study goes deeper into its effects on the cardiovascular system. (iStock)

The researchers tried to replicate this damage by exposing blood vessel cells directly to salt in a laboratory dish, but the cells showed no harmful effects.

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This suggests that salt isn’t directly causing damage to the vascular lining but that the real culprit may be the body’s own defense mechanism, the researchers noted.

Excess salt may trigger the immune system to release a molecule called interleukin-16 (IL-16), which acts as a messenger that instructs blood vessel cells to grow old before their time, according to the study.

Excess salt may trigger the immune system to release a molecule called interleukin-16, which acts as a messenger that instructs blood vessel cells to grow old before their time, according to the study. (iStock)

Once these cells age, they fail to produce nitric oxide, the essential gas that tells arteries to dilate and stay flexible.

To test whether this process could be reversed, the team turned to a class of experimental drugs known as senolytics.

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Using a cancer medication called navitoclax, which selectively clears out aged and dysfunctional cells, the researchers were able to restore nearly normal blood vessel function in the salt-fed mice, the release stated.

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By removing the decaying cells created by the high-salt diet, the drug allowed the remaining healthy tissue to maintain its elasticity and respond correctly to blood flow demands.

Excess salt may trigger the immune system into stopping the cells from dividing, the study suggests. (iStock)

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The study did have some limitations. The transition from mouse models to human treatment remains a significant hurdle, the team cautioned.

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Senolytic drugs like navitoclax are still being studied for safety, and the team emphasized that previous trials have shown mixed results regarding their impact on artery plaque.

Additionally, the researchers have not yet confirmed whether the same IL-16 pathway is the primary driver of vascular aging in humans.

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Healthy diets spark lung cancer risk in non-smokers as pesticides loom

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Healthy diets spark lung cancer risk in non-smokers as pesticides loom

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Eating a diet high in fruits and vegetables was found to have a surprising link to lung cancer among younger non-smokers, early research suggests.

The observational study, led by Jorge Nieva, M.D., of the USC Norris Comprehensive Cancer Center at Keck Medicine, was presented this month at the American Association for Cancer Research (AACR) annual meeting in San Diego. It has not yet been peer-reviewed. 

Researchers looked at dietary, smoking and demographic data for 187 patients who were diagnosed with lung cancer at age 50 or younger. 

PANCREATIC CANCER PATIENT SURVIVAL DOUBLED WITH HIGH DOSE OF COMMON VITAMIN, STUDY FINDS

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They found that among non-smokers, there was a link between healthier-than-average diets – rich in fruits, vegetables and whole grains – and the chance of lung cancer development.

Young lung cancer patients ate more servings of dark green vegetables, legumes and whole grains compared to the average U.S. adult, the researchers found.

Eating a diet high in fruits and vegetables was found to have a surprising link to lung cancer among younger non-smokers, early research suggests. (iStock)

The researchers hypothesized that pesticides applied to conventionally grown produce could be a possible factor in the disease association.

“Commercially produced (non-organic) fruits, vegetables and whole grains are more likely to be associated with a higher residue of pesticides than dairy, meat and many processed foods,” according to Nieva. He also noted that agricultural workers exposed to pesticides tend to have higher rates of lung cancer.

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HIDDEN VIRUS INSIDE GUT BACTERIA LINKED TO DOUBLED COLORECTAL CANCER RISK, STUDY FINDS

“There is a large subset of lung cancer patients whose disease is not caused by smoking,” Nieva told Fox News Digital.

The disease is becoming more common in non-smokers 50 and younger, especially women – despite the fact that smoking rates have been falling for decades, the researcher noted.

The researchers hypothesized that pesticides applied to conventionally grown produce could be a possible factor in the disease association. (iStock)

“These patients tend to have eaten much healthier diets before their diagnosis than the average American,” he went on. “We need to support research into understanding why Americans – and women in particular – who no longer smoke very much are still having lung cancer,” he said.

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DEATHS FROM ONE TYPE OF CANCER ARE SURGING AMONG YOUNGER ADULTS WITHOUT COLLEGE DEGREES

The study did have some limitations, Nieva acknowledged, primarily that it relied on survey data and was limited by the participants’ memories of their food intake.  

“Also, the survey participants were self-selected, and this could have biased the findings,” he told Fox News Digital.

“There is a large subset of lung cancer patients whose disease is not caused by smoking.”

The researchers did not test specific foods for pesticides, relying instead on average pesticide levels for certain types of food. Looking ahead, they plan to test patients’ blood and urine samples to directly measure pesticide levels, Nieva said.

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Although the study shows only an association and does not prove that pesticides caused lung cancer, Nieva recommends that people wash their produce before eating and choose organic foods whenever possible.

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“This work represents a critical step toward identifying modifiable environmental factors that may contribute to lung cancer in young adults,” said Nieva. “Our hope is that these insights can guide both public health recommendations and future investigation into lung cancer prevention.”  

“It is possible that the increased lung cancer risk could be due to pesticide exposure in whole farmed foods, but is by no means certain,” a doctor said. (AP Photo/Charlie Neibergall)

Dr. Marc Siegel, Fox News senior medical analyst, said the study is “interesting,” but that it “raises far more questions than it answers.”

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“It is a small study (around 150) and observational, so no proof,” the doctor, who was not involved in the research, told Fox News Digital.

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“It is possible that the increased lung cancer risk could be due to pesticide exposure in whole farmed foods, but it is by no means certain,” Siegel went on. “How much exposure is needed? How much of it gets into food and in which areas? This requires much further study.”

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Kayla Nichols, communications director for Pesticide Action & Agroecology Network, a distributed global network, said the organization agrees with the study’s conclusion that more research should be done on the rise in lung cancer, particularly in individuals eating diets higher in produce and fiber.

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“There is a large subset of lung cancer patients whose disease is not caused by smoking,” the researcher told Fox News Digital. (iStock)

“There is a bounty of existing research that already links pesticide exposure to increased risk of multiple types of cancers,” Nichols, who was also not involved in the study, told Fox News Digital. She called for more research on chronic, low-level exposures to pesticides, as well as more effective policies to protect the public from pesticide residues on food.

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The study was supported by the National Institutes of Health and the National Cancer Institute, as well as industry partners including AstraZeneca and Genentech, among others.

Fox News Digital reached out to several pesticide companies and trade groups for comment.

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