Dr. Phil Shares: 8 Bad Habits That Kill Your Metabolism

You may already suspect your metabolism slows as you age. According to research published in the Public Health Nutrition journal, you’re right. In a review of data on energy expenditure, researchers found simply getting older is associated with progressive declines in basal metabolic rate. On top of that, there are many daily habits that can drain your metabolism even further.

But you don’t have to go down without a fight. Cut out the below habits and watch your metabolism and energy levels improve.

Eating a nutritious breakfast is always a good way to start your morning. Because your metabolism slows down during sleep, eating can fire it up and help you burn more calories throughout the day. According to Rush University Medical Center, “When you eat breakfast, you’re telling your body that there are plenty of calories to be had for the day. When you skip breakfast, the message your body gets is that it needs to conserve rather than burn any incoming calories.”

OK, so it’s about more than just eating something in the morning. If you grab a sugary donut or eat a muffin in the car, you’re setting yourself up to crash later. Instead, choose something with filling protein and fiber like eggs, yogurt and berries or whole-wheat toast topped with peanut butter.

Going from your office chair to your car to your couch can lead to a very sedentary routine. And sitting for extended periods puts your body into energy-conservation mode, which means your metabolism can suffer. According to the UK’s National Health Service, “Sitting for long periods is thought to slow metabolism, which affects the body’s ability to regulate blood sugar, blood pressure and break down body fat.”

Cardio is great, and it can quickly burn calories, but once you’re done running or cycling, your calorie burn quickly returns to normal. When you do HIIT and resistance-based workouts, however, your calorie burn stays elevated for longer as your muscles repair themselves. Per the American Council on Exercise (ACE): “Strength training is a key component of metabolism because it is directly linked to muscle mass. The more active muscle tissue you have, the higher your metabolic rate.” And, according to ACE, a pound of muscle burns an additional 4–6 calories each day compared to a pound of fat.

Protein feeds your muscles, promotes satiety and is an important component to sustaining a healthy weight. Eat too little, and you may have trouble building or maintaining muscle mass — and per the above, we know muscle’s importance to metabolism. Also, protein requires more energy to break down than carbs or fat, so you’ll actually burn more calories during digestion.

One bad night’s sleep is enough to leave you feeling sluggish and impair your cognitive processing. String together several nights in a row — or a lifetime of inadequate sleep — and science shows decreased metabolism and hormonal imbalances may follow.

In a study published in The Journal of Clinical Endocrinology & Metabolism, researchers found drinking 500 milliliters of water (about 2 cups) increases metabolic rate by 30%, and that spike lasts for more than an hour. So, drink water throughout the day to stay hydrated, and you’ll get the added benefit of a boosted metabolism.

When stress levels increase, your body produces a hormone called cortisol. Cortisol leads to increased appetite, makes us crave comfort foods, decreases our desire to exercise and reduces sleep quality — all things that negatively impact metabolism. So, while you can’t always control your stress levels, managing stress can go a long way toward protecting your body’s internal fire.

by Kevin Gray

Shared by Dr. Phil McAllister @ Forward Health Guelph

SaveTagscreating healthy habitslosing weightmetabolism

Dr. Laura: Dairy and hormone based cancers

There are mixed reviews on dairy consumption in hormone based cancers.  
Fortunate for Canadians, their milk supply is protected from added hormones, where the US supply is not. If you go for organic, is it better? Organic dairy is GMO-free which should technically then be free of hormone mimickers like organophosphate and glyphosate. Is this all we have to worry about?

Insulin growth factor


There’s more to the story of dairy and hormones. Insulin growth factor (IGF-1) is in all dairy products, naturally. Even natural organic milk will have it. IGF-1 both protects aging bones and has the potential to aggravate hormone based cancers. It seems that IGF-1 prevents cells from dying when they should and thus has the potential to promote the spread of existing breast cancer cells. From this we might conclude that less IGF-1 (less dairy) in the diet may reduce the spread of an existing hormone based cancer. Research continues.

“A 3 serving increase in milk consumption per day is associated with an 18.6% (95% CI= 0.9% to 39.3%) increase in free IGF-I levels.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3978780/



For breast cancer survivors research says to reduce dairy. At 1/2 c a day of yogurt, this may be enough to have reduced, but this is a decision you will have to make for yourself, given the facts we know and the ones we may not yet know.

What about the bones?

After estrogen deprivation therapies, the bones are often weakened. For protection, protein (about 1g per kg of body weight per day), weight bearing exercise as well as your mineral matrix is important.

Calcium supplementation should not exceed 500mg. Daily recommended intake of calcium is about 1200-1500mg per day. Many dairy alternatives like almond or cashew milk are supplemented with calcium. Food sources include canned salmon with the bones in it, sesame seeds, broccoli, dark leafy greens, chia seeds and molasses. Although spinach is high in calcium it not easily available as it is also high in oxalates that bind it.

Decisions about health are personal. We make the best decisions we can with the information we know at the time.

Here are some other related links you might like to check out:

Canada protects its milk supply from added hormones: https://albertamilk.com/ask-dairy-farmer/ive-started-buying-organic-milk-based-on-the-assum/

For GMO free: http://organicmeadow.com/ENGLISH-FAQ.htm

“IGF-I is an essential factor for longitudinal bone growth. IGF-I can also exert anabolic effects on bone mass during adulthood.” https://academic.oup.com/ajcn/article/99/5/1256S/4577510 

Effective inhibition of IGF signal transduction should be included in combinations of targeted drugs designed to treat metastatic oestrogen receptor-positive breast cancers.” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4722749/

About the author:Dr. Laura M. Brown ND is a Naturopathic Doctor with a Functional Medicine approach. She is a Certified Gluten Practitioner, A HeartMath Certified Practitioner and is a graduate of Adapt Level 1 at Kresser Institute of Functional Medicine. Essentially, Dr. Brown helps people better digest their food and the word around them. More at www.naturalaura.caand  www.forwardhealth.ca

Dr. Phil Shares: Can You Lose Fat Through Exercise Alone?

Can You Lose Fat Through Exercise Alone?

One of the hardest parts about starting a fat-loss program is knowing you won’t be able to eat a lot of the foods you enjoy. At least, not in the same quantities. For this reason, some people try to achieve their fat-loss goal through exercise alone, hoping they’ll burn enough calories during their workout to make up for poor diet choices.

WHY EXERCISE ISN’T ENOUGH

First of all, exercise tends to increase appetite, says Tiffany Chag, RD, a sports dietitian at the Hospital for Special Surgery in New York. If you’re not paying attention to what and how much you’re eating, you could take in more calories per day than you were getting before you even started your exercise program. “We don’t really realize we’re doing it,” Chag says. Over time, this could lead to stalled results or even weight gain.

HORMONES

In a recent study, a group of lean, overweight and obese women followed an eight-week exercise-only program. Not only did the women see zero fat reduction, but appetite hormone levels increased significantly in overweight and obese participants. These hormonal changes could explain the lack of fat-loss results, according to researchers.

THE CALORIES PARADOX

In addition, exercise only burns a small percentage of calories in the overall scheme of things. A vigorous 30-minute strength session, for example, only burns roughly 223 calories for a 155-pound person, according to Harvard Health. That’s the approximate equivalent of a couple of tablespoons of olive oil or a protein bar.

Granted, exercise — and strength training, in particular — will have you burning calories long after your workout is over, but it may not be as much as you think. “People often get a false sense of how many calories they’re actually burning [during exercise],” says Steve Moore, MS, lead physiologist and health coach with the Penny George Institute for Health and Healing LiveWell Fitness Center at Abbott Northwestern Hospital.

All too often, we assume we’re burning more calories than we actually are, which makes it easier to reach for higher calorie foods. In fact, we can overestimate the calories burned by as much as four times the actual amount, leading us to eat 2–3 times our caloric expenditure from that workout, according to the results of a study published in the Journal of Sports Medicine and Physical Fitness.

In other words, just because the display on the treadmill or elliptical says you burned 300 calories, doesn’t mean you actually did: “Those [machines] are notorious for being wrong,” Moore says.

THE BOTTOM LINE

You might lose fat through exercise alone, but you’ll have far greater success if you pair your exercise with a healthy diet.

In a study published in Obesity, overweight and obese postmenopausal women who followed a combined diet and aerobic exercise program lost more weight over the course of one year than women who followed a diet- or exercise-only program. Still, the women who followed the diet-only program lost significantly more weight than the exercise-only group (8.5% versus 2.4%), and only slightly less than women who followed the combined program (8.5% versus 10.8% for the combined approach).

Don’t think you have to completely overhaul your diet or add crazy amounts of exercise to see results. Set achievable goals, like adding one extra serving of vegetables per day or taking the stairs instead of the elevator, and focus on meeting those goals for a few weeks before adding in other changes, Chag says. “[Your goal] has to be something that’s measurable, but set the bar so low that you can’t fail.”

by Lauren Bedosky

Shared by Dr. Phil McAllister @ Forward Health Guelph

Dr. Kyle: 5 Tips To Boost Testosterone

Feeling slowed down? Always tired? Dwindling sex drive? These may be signs that you are suffering from low testosterone.

You may think that supplementing with testosterone is exclusive to hardcore bodybuilders. Social media is often flooded with testosterone boosting supplements that are marketed to increase muscle mass and improve physique.

Whatever the reason, more and more average Joes are turning to testosterone supplementation. According to recent studies, an increasing number of men are being diagnosed with hypogonadism. After discovering that their hormone levels are below average, many turn to their family doctor to start hormone replacement therapy. Others are looking to boost their levels naturally through diet, exercise and lifestyle modifications.

Here are 5 simple tips to naturally boost testosterone:

1. Exercise

• Not only will exercise improve muscle strength, bone density and balance, regular physical activity will boost serum testosterone levels as well. Weight training and high intensity interval training are the most effective forms of exercise to increase testosterone.

2. Diet

• Get a sufficient and healthy balance of proteins, fats and carbs. Eating lots of high-quality proteins will improve testosterone levels and enhance fat loss. Don’t over eat and don’t restrict food intake for too long either. Some testosterone boosting foods include oysters, tuna, almonds, egg yolks and beef.

3. Sleep

• Sufficient hours of sleep will vary person to person. It is recommended that you get 7-9 hours of sleep per night as a young adult. As we age this number will drop. Those that sleep <4 hours per night are often testosterone deficient. Men who sleep 5-6 hours per night have testosterone levels equivalent to men 10 years older! Must I continue? Sleep!

4. Minimize stress

• Research has shown that long periods of stress lead to chronically high cortisol levels. Too much cortisol in the system causes a reduction in testosterone. Stress often leads to over eating and accumulation of fat, thereby lowering testosterone levels further. Consider meditation or finding an activity you really enjoy. Be sure to utilize the strategies above to keep your stress in check.

5. Supplement

• A number of herbal supplements may help reduce symptoms associated with low testosterone. In addition to increasing testosterone levels, the herb “Ashwagandha” is thought to reduce stress, improve brain function, lower blood sugar and reduce inflammation. Ginger extract may produce similar improvements. Prohormones such as Tribulus terrestris, Tinospora cordifolia, and icariin (horny goat weed) have not demonstrated significant improvements in testosterone in human trials.

Have any questions or concerns? Contact me at drkyle@forwardhealth.ca and visit @drkylearam on Instagram and facebook.

References:

Kovac, J. R., Pan, M., Arent, S., & Lipshultz, L. I. (2016). Dietary adjuncts for improving testosterone levels in hypogonadal males. American journal of men’s health, 10(6), NP109-NP117.

Carol S. Johnston, Sherrie L. Tjonn, Pamela D. Swan; High-Protein, Low-Fat Diets Are Effective for Weight Loss and Favorably Alter Biomarkers in Healthy Adults, The Journal of Nutrition, Volume 134, Issue 3, 1 March 2004, Pages 586–591, https://doi.org/10.1093/jn/134.3.586

SamuelMelamed*†UrsulaUgarten‡ArieShirom§LunaKahana∥YehudaLerman†PaulFroom*† Chronic burnout, somatic arousal and elevated salivary cortisol levels Journal of Psychosomatic Research Volume 46, Issue 6, June 1999, Pages 591-598

Walker, M. P. (2017). Why we sleep: Unlocking the power of sleep and dreams.

D. C. Cumming, M. E. Quigley, S. S. C. Yen; Acute Suppression of Circulating Testosterone Levels by Cortisol in Men, The Journal of Clinical Endocrinology & Metabolism, Volume 57, Issue 3, 1 September 1983, Pages 671–673, https://doi.org/10.1210/jcem-57-3-671

Ambiye, V. R., Langade, D., Dongre, S., Aptikar, P., Kulkarni, M., & Dongre, A. (2013). Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males: A Pilot Study. Evidence-based complementary and alternative medicine : eCAM, 2013, 571420.

Dr. Phil Shares: All of Us Really Are A Miracle

Sometimes we take our body’s for granted, so I found the illustrations and captions below, put it all into perspective.

Heart
http://en.bcdn.biz/Files/2015/8/27/41a7d347-67ee-4d23-860c-34893d8f2b49.JPG
Cancer
Brain
Stomach
Eyes
Energy
Red Blood Cells
Skin
Hair
Words
Liver
Saliva
Testicles
Kidneys
Hair
Digestion
Regeneration
Final Slide

Shared by Dr. Phil McAllister @ Forward Health Guelph

Thanks to My Mother for sharing this with me.

Dr. Laura: Drugs that affect the microbiome

Drugs are one of the major factors that affect the microbiome. The impacts vary depending on the drug and duration of treatment.

The environmentfoodstress and drugs  all contribute to changes in the microbiome. This is why it is important to recognize and address any contributors that cause troubles.

Clinical intake and tests flushes out root causes and provide clarity. 

Why should I care?

Unique patterns in the microbiome link to different diseases. An unhealthy microbiome links to depression, anxiety, autistic disordersvitamin and mineral status (nutrient absorption)hormone production,  eczemadiabetes, obesity, arthritis and inflammatory bowel psoriasis and other autoimmune, conditions, heart healthcholesterolnon-alcoholic fatty liver disease (NAFLD), diseases.  Research continues to expand this list.  

What is the microbiome?

The human microbiome exists in the gastrointestinal/urogenital tract and the skin. The trillions of cells that make up our microbiome actually out number the human cells that we have in our body by tenfold. Are we microbes having a human experience?

Healthy microbiome?

A healthy regular stool is not always indicative of a healthy microbiome. History of autoimmune conditions, food sensitivity, sugar cravings, gas, pain, bloating, bad breath, candidiasis, brain fog, mood changes, weight issues, skin issues, joint pain, trauma, stress, headaches, use of birth control or other hormones, frequent use of antibiotics and certain drugs can all be factors or indicators of microbiome disruption. 

What drugs affect the microbiome?

Your microbiome may be out of balance if you are currently, or have history of taking, any of the following drugs:

  • Antibiotics
  • Cancer Therapies
  • Antihistamines
  • Antidiabetic drugs
  • Anti-inflammatory drugs
  • GI disorder drugs
  • Non-steroidal Anti-inflammatory drugs
  • Anti-psychotic drugs
  • Anti-coagulants
  • Hormones: estrogen, birth control, thyroid hormone

Find out more…tests available

One helpful test to look at the key players of the microbiome is the comprehensive stool and parasitic analysis. Knowledge of the landscape certainly helps streamline the treatment. 

Food sensitivities often rise when the microbiome is off balance. It is important to recognize the foods that are bothersome. Then remove them for a while and do the work to remove unwanted microbes and replace with healthy ones while repairing the gastrointestinal tract lining. Protocols are patient specific based on the microbiome the lining of gastrointestinal tract and the overall health of the patient. 

Dr. Laura M. Brown ND is a Naturopathic Doctor with a functional medicine approach. She is a Certified Gluten Practitioner, a HeartMath Certified Practitioner and is a graduate of Adapt Level 1 at Kresser Institute of Functional Medicine. Essentially, Dr. Brown helps people better digest their food and the word around them. More at www.naturalaura.ca and  www.forwardhealth.ca

Dr. Laura: Dangers of Proton Pump Inhibitors

Proton Pump Inhibitors, or PPI’s may help gastrointestinal reflux (GERD) in the short term, but they increase risk of many long term negative effects.

Long Term Side Effects of PPIs

When proton pump inhibitors are taken for an extended length of time, they can ™cause a shift in the gut microbiome that –increases risks for:

  • liver disease like alcoholic liver disease, non-alcoholic fatty liver disease (NAFLD), and non-alcoholic steatohepatitis
  • increased risk for cardiovascular events, kidney disease and dementia. 
  • Nutritional deficiencies, especially B12 and iron.


GERD

™Gastro-esophageal reflux disease (GERD) is caused from a faulty lower esophageal sphincter valve. ™Backs up content of stomac acid burns™ the esophageal lining. For many, a trip to the conventional doctor mean a prescription of proton pump inibitors – a drug that often ends in an -prazole. Like omeprazole, pantoprazole, for example.

Causes of GERD

  • bacterial overgrowth
  • lazy sphincter
  • food sensitivity

Interesting fact is the real cause of GERD may be from not enough stomach acid, rather than too much. If this is the case, taking a proton pump inhibitor, which lessens stomach acid can actually make the problem worse. Tests for H. pylori, a bacteria that can sometimes overgrow in the stomach may be necessary. H. pylori likes to reduce the level of stomach acid so it can thrive. Lower stomach acid means food is not properly digested and this can lead to fullness in the stomach and regurgitation or GERD.

The gastric-esophageal sphincter may be lazy and in need of tonification. Proton pump inhibitors won’t address this issue, however botanical medicine can often help.

Another reason to skip the proton pump inhibitor and look for the root cause is that GERD is often a result of food sensitivity. Food sensitivities related to GERD can be more than the typical caffeine, peppermint, spicy foods and citrus that commonly aggravate the issue.

For help with this and more digestive concerns, book online, contact drlaurambrown@forwardhealth.ca or call 519 826 7973 to book your appointment today.


Dr. Kyle: The Consensus On Coffee

Coffee is one of the most popular beverages around the world. In the US, 64% of adults report drinking at least one cup of coffee per day. That’s a lot of coffee!

Many people choose coffee as their drink of choice for the wakefulness they experience due to the effects of caffeine. But how does all this coffee effect our health? As it turns out, coffee may actually have other important benefits than just getting us going in the morning.

A number of recent studies have focused on the protective effects of coffee for cardiovascular disease (CVD). Habitual coffee consumption has been shown to lower the risk of cardiovascular death and associated adverse outcomes such as coronary heart disease, congestive heart failure and stroke.

Interestingly, healthy men and women from the ages 55-74 who consumed greater or equal to 2 cups of coffee a day showed about a 25% lower risk of CVD for both caffeinated and decaffeinated coffee.

Regular coffee consumption also appears to protect against neurodegenerative disorders such as Alzheimer’s and Parkinson’s disease. Some studies suggest it may even lower the risk of liver disease and cancer.

So what’s the secret?

Coffee is rich in polyphenols. These bioactive compounds act as potent antioxidants and help improve glucose metabolism and vascular function. One polyphenol in particular, chlorogenic acid, significantly reduces chronic inflammation.

That being said, excessive coffee consumption has also been associated with developing insomnia, anxiety, headaches and palpitations, largely due to the high caffeine content. For some people, large doses of caffeine will wreak havoc on their adrenals and lead to chronically elevated cortisol levels.

So what are my recommendation?

• Do not drink caffeinated coffee after 2pm.
• Some cream (or grass-fed butter) is ok, stay away from adding granulated sugar.
• Be mindful of your caffeine intake.
• Buy “washed” instead of “natural process” coffee beans
• Look for high quality coffee beans from Central America, grown at high altitude.

Last step: Enjoy your morning coffee guilt free. You may even notice a boost in energy and greater focus throughout the day.

References:

van Dongen LH, Mölenberg FJ, Soedamah-Muthu SS, Kromhout D, Geleijnse JM. Coffee consumption after myocardial infarction and risk of cardiovascular mortality: a prospective analysis in the Alpha Omega Cohort. The American Journal of Clinical Nutrition. 2017 Oct 1;106(4):1113-20.

Grosso G, Micek A, Godos J, Sciacca S, Pajak A, Martínez-González MA, Giovannucci EL, Galvano F. Coffee consumption and risk of all-cause, cardiovascular, and cancer mortality in smokers and non-smokers: A dose-response meta-analysis.

O’Keefe JH, DiNicolantonio JJ, Lavie CJ. Coffee for cardioprotection and longevity. Progress in cardiovascular diseases. 2018 Feb 21.

Dr. Laura: Why do processed foods get such a bad wrap?

Advanced Glycated End products

AGES– Advanced Glycated End products area product of food processing. AGEs appear to stimulate chronic low-grade inflammation and promote oxidative stress and affect the pancreatic beta cell function leading to the development of insulin resistance. Stop AGE diets in animal models and diabetes stops.

Bad Fats

Fats– Not all are created equal! Processed foods use trans fats to prolong shelf life, saturated fats because they are cheap and tasty. Transfats and arachadonic acids create inflammation in the body. This increases risk for plaques in the vascular system, increases cholesterol and ultimately blood pressure. In contrast, when healthy fats like omega 3 fatty acids (aka high quality fish oil) the inflammation markers go down, the cell is better able to perform its function. Since every cell has a phospholipid bilayer. This means that every cell’s skin is made of fat. When fat is of a fluid nature, nutrients are able pass in and out more effectively and the cell’s function is optimized.

Food Dyes

Dyes–The processed food industry uses food dyes to add colour to colourless foods, to enhance colour and to avoid colour loss due to environmental elements and to preserve consistency when there are variations in the colour of food. Food dyes are know to cause inattention, hyperactivity, irritability, temper tantrums or trouble sleeping.

Sugars

Sugar & high fructose corn syrup. Most processed foods have some sugar added including soda pop, breads, cereals, yogurts, processed meats, soups and condiments. High-sugar diets may make a significant contribution to cardio-metabolic risk.  High fructose corn syrup, when digested by the body produces reactive carbonyls, which creates tissue damage. Countries using high-fructose corn syrup had rates of diabetes that were about 20% higher than countries that didn’t mix the sweetener into foods, even when total sugar and total calories remain the same.

Salt

Salt– Processed foods use salt to help preserve it and for added flavour. The amount of salt in restaurant and packaged foods are the main culprits in the Western diet, not the salt added to home-prepared whole foods.  Research shows that the average North American consumes 4000mg sodium per 2000kcal diet. This is almost twice as much as the 2300mg/day recommend by some health experts. If the amount reduces even to 2700mg/day, a 5mmHg smaller rise in systolic blood pressure would be noted in those 25-55 years of age. This results in an estimated 150,000 lives saved from death due to cardiovascular events. The kicker is, if not getting annual checkups, often the first sign of high blood pressure, is a deadly heart attack.

White Flour

White flour  – Without the fibre, white flour easily breaks down quickly into simple carbohydrates, which is essentially sugar to the body. Processed foods are full of white flour. The fast breakdown quickly elevates blood sugar, induces insulin release and quickly and causes cravings for more sugar to restore blood sugar levels. The cycle easily repeats itself as quick carbs are continually fed into the body. Over time and continued food abuse, the insulin that works diligently to get the sugar into the cells, becomes less effective, the sugar stays in the blood stream and the person is now experiencing high blood sugar levels and insulin resistance… a path well travelled to the diabetes destination.

Dr. Kyle: Why You Should Use The Sauna

Everyone enjoys a day at the spa for some much-needed relaxation, but did you know that time spent in the sauna may actually increase muscle gains?

Originating in Finland, this traditional passive heat therapy is becoming increasing popular world-wide. Saunas are often used for the treatment of musculoskeletal pain as well as headaches. Recent evidence has suggested benefits for high-blood pressure, neurocognitive diseases and pulmonary conditions.

Emerging studies have found a protective effect for cardiovascular disease with regular sauna use for both men and women. It turns out, the more you use the sauna the better. More time spent sweating it out, the more health benefits!

Need any more reasons to hop in the sauna?

Sauna use has also been associated with increased net protein synthesis. This is why amenities such as saunas and steam rooms have become more common place in gym and fitness facilities. After your workout may be the best time to jump in the sauna and here’s why:

1. Intense short-term heat exposure stimulates the production of heat shock proteins that reduce muscle degeneration cause by oxidative stress.
2. Produce Growth hormone for increased lean muscle mass.
3. Increased NO (nitric oxide) availability to promote blood flow and circulation.
4. Decrease inflammatory pathway activity and free radical production.
5. Improve insulin sensitivity, allowing your body to utilize glucose more efficiently.
6. Enhance the production of BDNF (brain derived neurotropic factor) which synthesizes new brain cells.

Essentially, saunas stimulate the bodies autonomic nervous system in order to maintain a constant core body temperature in extreme heat. Short durations of heat stress induces adaptive mechanisms similar to exercise and have profound physiological effects.

It has also been found to help with anxiety, depression and improve parasympathetic function! Who doesn’t want a little extra mental clarity in their life.

For any questions or comments please email me at drkyle@forwardhealth.ca and be sure to follow my Instagram and Facebook page @drkylearam.

References:

Hussain, J., & Cohen, M. (2018). Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review. Evidence-based complementary and alternative medicine : eCAM, 2018, 1857413. doi:10.1155/2018/1857413

Laukkanen, T., Kunutsor, S. K., Khan, H., Willeit, P., Zaccardi, F., & Laukkanen, J. A. (2018). Sauna bathing is associated with reduced cardiovascular mortality and improves risk prediction in men and women: a prospective cohort study. BMC medicine, 16(1), 219. doi:10.1186/s12916-018-1198-0