**Santa Fe Saunas: Altitude Lies Crashing Youth Lipids?**
By Franklin Everett ShawThe allure of the sauna is undeniable, a promise of relaxation and rejuvenation. But for those of us in Santa Fe, New Mexico, especially those over 50, the dry desert air and high altitude add a unique twist to the equation. Can regular sauna use truly improve our blood lipid profiles, and if so, how do we optimize our sauna sessions for maximum benefit in this challenging environment?
The answer, thankfully, is a resounding yes, with caveats.
Sauna use, particularly regular sauna use, has been linked to improved cardiovascular health and, specifically, positive changes in blood lipid profiles. Studies have shown a correlation between frequent sauna bathing and lower risk of cardiovascular events, potentially due to the heat stress mimicking exercise and triggering beneficial physiological responses. These responses include improved blood vessel function and a reduction in inflammation.
However, Santa Fe’s altitude (around 7,000 feet) and arid climate present unique challenges. The lower oxygen levels at altitude can place additional stress on the cardiovascular system, and the dry air can lead to rapid dehydration. These factors can exacerbate the potential risks associated with sauna use, especially for older adults.
So, how do we navigate these challenges and harness the benefits of sauna therapy in Santa Fe? It starts with understanding the impact of altitude and dryness on our bodies.
At higher altitudes, our bodies compensate for the reduced oxygen availability by increasing red blood cell production. This can lead to thicker blood, potentially increasing the risk of blood clots. Dehydration, common in Santa Fe’s dry climate, further thickens the blood, compounding this risk.
Therefore, hydration is paramount. Before, during, and after your sauna session, you need to aggressively hydrate. Don’t just sip water; aim for substantial intake. Consider adding electrolytes to your water to replenish those lost through sweat. A good rule of thumb is to drink at least 16 ounces of water before entering the sauna, and another 16-32 ounces during and after.
Next, consider the type of sauna. Traditional saunas, which use heated rocks or a wood-burning stove, can create extremely high temperatures (180-200°F). Infrared saunas, on the other hand, use infrared lamps to directly heat the body, often at lower ambient temperatures (120-140°F).
For older adults in Santa Fe, infrared saunas may be a better option. The lower temperatures are less stressful on the cardiovascular system, and the direct heat penetration can be more effective at inducing sweating and detoxification.
Session duration is also crucial. Start slowly. If you’re new to sauna use, begin with 5-10 minute sessions and gradually increase the duration as your body adapts. Aim for a maximum of 20-30 minutes per session, and listen to your body. If you feel dizzy, lightheaded, or nauseous, exit the sauna immediately.
Cooling down after the sauna is just as important as the heat exposure itself. Avoid sudden, drastic temperature changes, such as jumping into a cold pool. Instead, opt for a gradual cooling process. A lukewarm shower or simply sitting in a cool room is sufficient. This allows your body to slowly regulate its temperature and prevents shock.
Now, let’s talk about blood lipid profiles. Sauna use can potentially improve cholesterol levels by increasing levels of high-density lipoprotein (HDL), often referred to as “good” cholesterol, and reducing levels of low-density lipoprotein (LDL), or “bad” cholesterol. It can also lower triglycerides.
However, sauna use is not a magic bullet. It should be combined with a healthy diet and regular exercise for optimal results. Focus on a diet rich in fruits, vegetables, and lean protein, and engage in regular physical activity, such as walking, hiking, or swimming.
Here’s a sample sauna protocol tailored for Santa Fe residents over 50:
- Hydrate: Drink 16 ounces of water with electrolytes 1-2 hours before your session.
- Pre-Sauna Shower: Take a warm shower to prepare your skin.
- Infrared Sauna: Enter an infrared sauna preheated to 120-140°F.
- Session Duration: Start with 5-10 minutes and gradually increase to 20-30 minutes.
- Hydrate During: Drink 8-16 ounces of water with electrolytes during your session.
- Cool Down: Exit the sauna and take a lukewarm shower.
- Rehydrate: Drink another 16-32 ounces of water with electrolytes.
- Rest: Relax for 20-30 minutes after your session.
Common mistakes to avoid:
- Dehydration: Not drinking enough water before, during, and after the sauna.
- Overdoing it: Staying in the sauna for too long, especially when starting out.
- Sudden temperature changes: Jumping into a cold pool or taking a cold shower immediately after the sauna.
- Ignoring warning signs: Ignoring feelings of dizziness, lightheadedness, or nausea.
- Using the sauna with certain medical conditions: Individuals with heart conditions, low blood pressure, or other medical conditions should consult with their doctor before using a sauna.
A real-world example: Maria, a 62-year-old Santa Fe resident, had elevated LDL cholesterol levels. After consulting with her doctor, she started using an infrared sauna three times a week, following the protocol outlined above. She also made dietary changes and started walking regularly. After three months, her LDL cholesterol levels had decreased significantly, and she felt more energized and relaxed.
Sauna use in Santa Fe, with its unique environmental challenges, requires a thoughtful and informed approach. By prioritizing hydration, choosing the right type of sauna, gradually increasing session duration, and cooling down properly, older adults can potentially improve their blood lipid profiles and overall cardiovascular health. Remember to consult with your doctor before starting any new health regimen, especially if you have underlying medical conditions. The key is to listen to your body and adapt the protocol to your individual needs and circumstances. The benefits of sauna, when approached with respect and knowledge, can be a valuable tool for healthy aging in the high desert.