Saunas: what they can do for your health!

Saunas have historically been a strategy used in Eastern European, Asian and Scandinavian cultures for relaxation and detoxifications.  Athletes are using extreme heat of saunas for more than just post-workout stress reduction and relaxation.  Increasing the body’s core temperature actually offers conditioning that may improve athletic performance by increasing endurance.1

Exposure to extreme temperatures also has a beneficial effect on mitochondrial functioning, the minute powerhouses in your cells that provide your body with the energy required to function.  The key to continued energy production is to remove old and worn-out ones and generate new mitochondria, a process known as biogenesis.

Researchers had previously determined that exposure to extreme heat can help reduce the risk or cardiac death and high blood pressure.  They have now identified the direct effect that sauna heat has on a vascular health, blood pressure and heart rate.2

The team of researchers publishing the current study also published data from a previous study that was purely observational and suggested sauna use improved health outcomes, including sudden cardiac death, fatal coronary heart disease and all-cause mortality.3 During the current study the team recruited 102 people and monitored the biological effects of sauna use immediately before and after a 30-minute   session.4

Cardiovascular and blood-based biomarkers were measured in the participants to evaluate arterial stiffness and blood pressure.5 Data was collected immediately before and promptly after a single 30 minute session of 30 minutes in a sauna set to 164 degrees Fahrenheit and in between 10 and 20 percent humidity.

The participant’s systolic and diastolic blood pressure measurements both decreased after the sauna session and carotid-femoral pulse velocity decreased, indicating beneficial effects on arterial stiffness.6 Dr. Jari Laukannen, the study’s co-author and cardiologist at University of Eastern Finland, believes that while a sauna session does not give the same muscular benefits as exercise, the cardiovascular responses may be similar.7

Mitochondrial Function

The health of your mitochondria is vital to your life and in the prevention of chronic disease, they are found in nearly all the cells of your body except for skin and red blood cells.  If all of your mitochondria where to simultaneously fail you would succumb to an immediate death.  The mitochondria are responsible for apoptosis, or programmed cell death, without which cancer cells can freely replicate and grow.

As with most cells, your mitochondria are supported by some of the foods you eat and harmed by others. Nutrition is an essential factor in supporting the health and function of your mitochondria.  The majority of humans who eat processed foods are burning carbohydrates as their primary fuel, actually can shut down the body’s ability to burn fat and support healthy mitochondria.

There are four strategies to help the body build or regenerate new mitochondria.  Exercise, exposure to extreme heat or cold, intermittent fasting and certain supplements like resveratrol (which may be recommended based on blood test findings).

Exposure to sauna heat and exercise raise your body’s core temperature, essentially creating a short burst of heat stress.  Mild heat stress, as experienced in both exercise and sauna use, increases the expression of mitochondrial biogenesis regulatory genes.8

Additional Benefits of Sauna Use

In laboratory studies athletes who used saunas for three weeks (4 times per week ) out-performed the control group by 32 percent when performing an endurance run to exhaustion and also decreased their 5k times by nearly 2%.  The athletes also benefitted from an increase in RBC (red blood cell) production responsible for transporting oxygen to their cells.

Sauna has additional ancillary health benefits that include the production of growth hormone, necessary for bone, muscle growth and longevity factors.  Left ventricular ejection fraction from the heart has also been a demonstrated benefit of sauna use.

Safety Precautions

The moderate use of a sauna is safe for most people, however if you are pregnant or have a heart condition it would be wise to gain clearance from your doctor first.

  1. Stay Safe: by using the sauna with a friend so that if you were to experience a drop in blood pressure or severe dehydration you can be assisted.
  2. Avoid alcohol: for many obvious reasons but heart effects, dehydration and sudden death are the highest likelihood options.
  3. Prevent dehydration and mineral loss: increases the amount of fluid lost through sweating. It is important to replace the fluid with clean pure water and proper vitamin/mineral supplements.

All the information above cannot serve as a substitute for a full blood assessment in improving one’s overall health and especially targeting specific aspects of detoxification.

Call our office today to find out which steps you can take next to get your body on the right track this summer!

Yours in Health,

Dr. Bennett

5 Things to Prevent you from Getting Sick this Winter


  • Vitamin C
    • Vitamin C is a nutrient your body uses for many critical functions including: maintaining your bones, muscles, and blood vessels, absorbing iron, and making sure you stay strong and healthy during the winter season. It helps to fight off free radicals that can damage your healthy cells. Vitamin C is naturally found in oranges and other citrus fruits, but it can also be taken orally. Dr. Bennett recommends taking 1000 mg of Vitamin C, five times a day to help boost your immune system. Vitamin C is shown to help increase the number of white blood cells in your body. If you have a low amount of white blood cells, then you could be more susceptible to illnesses.
  • Elderberry Syrup – this may be the most effective to help with your cold.
    • Elderberries are a great natural way to boost your immune system. They contain chemical compounds that are shown to boost your immune system naturally. Elderberries can be consumed in many ways including tea, juice, jams and jellies, lozenges, and syrup. The syrup is probably the most common and is Dr. Bennett’s go to for consuming Elderberry.
  • Chiropractic Adjustment
    • When you have a misalignment or subluxation in your spine it causes stress on your nervous system. This stress can lower your immune system which could lead to an increased chance of a cold or sickness. Our adjustments reduce and remove the stress on your nervous system which results in a strong immune system. Dr. Bennett recommends receiving a weekly adjustments to make sure your spine and nervous system are in tip-top shape.
  • Oregano essential oil – 4-5 drops in water 3-4 times a day
    • Oregano essential oil is a great way to not only boost your immune system, but help minimize symptoms in the event of the cold or flu. The oil has many properties that help your body fight off the sickness including anti-inflammatory, antibacterial, and antiseptic properties. You can utilize Oregano is your diffuser by placing 4-5 drops in the water and diffusing it 3-4 times throughout the day.
  • Heal Your Gut
    • Your gut is the main factor in your overall health. If you have a leaky gut, you probably have a lot of health issues going on. Did you know that 80% of your immune system is in your gut? If you don’t have good gut health then your chances of getting sick this winter will increase drastically. You should take Turmeric and a multi-strain probiotic with at least 25 billion units to help heal your gut.




9 Tips to get rid of a cold faster

  • Chiropractic Adjustment
  • Echinacea
  • Elderberry Syrup – this may be the most effective to help with your cold.
  • Vitamin C – 1000mg 5 times a day
  • Garlic – cut up a whole clove and swallow it. It helps to kill the bad bacteria.
  • Oregano essential oil – 4-5 drops in water 3-4 times a day
  • Zinc – 50mg 2 times a day. It boosts immune system.
  • Apple Cider Vinegar – 2 tablespoons in water 3 times a day
  • Eliminate sugar as much as possible

This may help cut down your sickness to 24 hours.

“Whenever the immune system successfully deals with an infection, it emerges from the experience stronger and better able to confront similar threats in the future. Our immune system develops in combat. If at the first sign of infection, you always jump in with antibiotics, you do not give the immune system a chance to grow stronger” — Dr. Weil, MD

Kombucha! What is it? And how can it help you?

Kombucha is a form of fermented tea used to make your body healthier. Kombucha is made by brewing tea then adding a SCOBY to it and letting it ferment for a few days. A SCOBY is a Symbiotic Culture of Bacteria and Yeast. This Bacteria feeds on the sugar in the tea and the drink becomes a mild vinegar and tea mixture. Kombucha is basically a probiotic beverage. Continue reading “Kombucha! What is it? And how can it help you?”

10 Tips for Back Pain Relief

Schneider Clinic P.C. specializes in helping our patients reduce and eliminate back pain. Whether you have a herniated disc, spinal stenosis, sciatica, decayed disc, previous back injury, or other problems related to the spine, we are confident we can help you find relief. Before turning to drugs or surgery, call us for a free consultation to see if one of our unique methods of treatment for back pain is right for you.

Here are 10 natural ways to find relief from back pain, along with tips that may prevent back pain in the future. Continue reading “10 Tips for Back Pain Relief”