Sauna bathing can be considered an exemplary biohack. By modulating the temperature of our environment, we have the power to influence the biochemical and physiological processes in our body, and we will feel the effects on our psyche as well. In this article we will explore what happens in the body during sauna bathing. And to make things even more interesting, we will go through one such sauna ritual together. Let’s get started.

Phase I: Heat

We have already showered and are now entering the sauna room. We settle ourselves comfortably on the rather uncomfortable wooden benches. After a few minutes, our capillaries begin to dilate. Through them, blood rushes to our extremities and closer to the body surface. That is the moment when your sauna companion tells you that you look like a lobster. The sympathetic nervous system is activated and our heart rate quickens [1]. The blood flowing through our sophisticated network of blood vessels sets out on a detoxifying mission to capture metabolic waste, such as lactic acid, heavy metals, and toxins. Metabolic waste is formed in the body naturally as a byproduct of metabolic processes or physical exercise (lactic acid). Breathe in. Breathe out. Try to focus only on breathing. Our sole purpose now is to relax completely.

At this moment, certain (welcome) guests enter the scene. Beta-endorphins and dynorphins. Dynorphins are something like the counterparts of endorphins. While endorphins usually bring about feelings of well-being, dynorphins make themselves known in moments of discomfort, whether it is more strenuous exercise, or exposure to extreme temperatures [2, 3]. So it is dynorphins that are responsible for our initial unpleasant feelings during sauna bathing. They are welcome, nonetheless, because they make our cells more receptive to the beta-endorphins that come later. Beta-endorphins are naturally occurring opioids which our body produces as a part of a pain-relieving strategy [4, 5]. They improve our mood and induce feelings of happiness. It is true euphoria caused by a self-produced inner opioid. Breathe in. Breathe out. Finally, we begin to acclimatise to the sauna. After a certain time (subjective to each individual) comes the right moment for the next step of the sauna ceremony. Time for the other extreme. Cold.

Phase II: Cold

Whether you choose an ice cold shower, pool, lake, or snow, we are literally going from one extreme to another. At this point, our blood vessels constrict. The process is called vasoconstriction and our blood vessels start to pump blood from our extremities to the core [6]. Why? It is a preventive mechanism of the body when it limits circulation only to vital body parts. After all, we can do without a limb, and so priority is given to the vital organs found in the trunk and head at this moment. Although it may sound scary, don’t let it discourage you. It is for a good reason that in Finland, sauna is called a poor man’s medicine.

Breathe in, breathe out. We should not forget to consciously control our breathing. Intense cold caresses every last bit of our skin. Blood rushes to our core and there, internal organs take charge. The liver and kidneys filter our blood to a certain extent and strive to eliminate the aforementioned metabolic waste, heavy metals, and toxins. Dynorphins make themselves known again. Meanwhile, thoughts that usually swirl around in our head dissipate. How could they not? Our brain is focused only on the temperature shock to which we have exposed it. Does it feel comfortable? Does it feel uncomfortable? I admit that the line for the final decision is very fine. In any case, this is a singularly auspicious opportunity to instantly find yourself in the present moment, fully aware of your own body, your beating heart, and the rhythm of your breath. Breathe in, breathe out.

Phase III: Relaxation

Whether you repeat the cycle of heating up and cooling down several times or not, do not skip the final stay in a place at room temperature. This is an important part of the sauna ceremony. Give your body the opportunity to relax after the extreme temperatures. Our good friends, beta-endorphins, but also the famous dopamine will keep you company. These substances will help bring about a feeling of bliss and inner peace.

All in moderation, but through extreme temperatures to health

Heat shock proteins

At the beginning of this article I mentioned that by sauna bathing regularly, we can influence the biochemical processes in our body. Through sauna and the associated temperature changes, we activate numerous cellular reactions in the body. One of them is an increased production of heat shock proteins [8]. In this context we could think of heat shock proteins as a sort of internal guards and repairmen. Proteins found in our body require very specific folding and organisation in order to be active. Among other things, they serve a biochemical thermoregulatory function. They protect enzymes and proteins from damage caused by extreme temperatures [9]. At the same time they ensure and check if other proteins have proper conformation and folding. They are even able to unfold incorrectly folded proteins. Heat shock proteins also support the immune system by encouraging immune cells - white blood cells, such as macrophages and lymphocytes - to work [10]. 

Increasing the number of white blood cells

Studies show that regular sauna bathing promotes white blood cell production [11]. Do you remember the children’s series Once Upon a Time… Life [12]? In it, lymphocytes belonged to the flying patrol unit of the immune system. Lymphocytes are one of the subtypes of white blood cells and their realm is the bloodstream and extracellular matrix. They are excellent seekers capable of identifying and dealing with intruders or abnormal cells infected with a virus or damaged by stress [10]. Macrophages are the largest of white blood cells. They benefit us in many ways - for example, by regulating inflammation or eliminating foreign, non-functional, or dead cells in a process called phagocytosis. You may remember them from the series as yellow toad-like mobile objects. They performed phagocytosis by literally gobbling up intruders with their big mouths. 

Let’s finish by summing up the ways in which sauna represents a copybook biohack:

• By practising sauna bathing regularly, we train our own biochemical processes

→ vasodilation and vasoconstriction, promoting the production of white blood cells and heat shock proteins

• Positive effect on our physiological processes

→  improved organ function, better blood perfusion in organs and skin

• Positive effect on our psyche

→ better resistance to stress, both physical and mental

If you want to know about the mental health benefits of sauna, don’t miss this article that Veronika wrote for you.

Bibliography:

[1] Hannuksela M. L., Ellahham S. Benefits and risks of sauna bathing. American Journal of Medicine. 2001;110(2):118–126. doi: 10.1016/S0002-9343(00)00671-9. [PubMed] [CrossRef] [Google Scholar]

[2] https://www.foundmyfitness.com/topics/sauna

[3] https://northernsaunas.com/blogs/news/how-to-increase-dynorphin-release-in-the-sauna

[4] Jezova, D., M. Vigas, P. Tatar, J. Jurcovicova, and M. Palat. Rise in plasma beta-endorphin and ACTH in response to hyperthermia in sauna Horm. Metab. Res. 17, no. 12: 693–94. 63. 

[5] Kukkonen-Harjula, K., and K. Kauppinen. How the sauna affects the endocrine system Ann. Clin. Res. 20, no. 4 (1988): 262–66.

[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4843861/

[7] https://en.wikiquote.org/wiki/Finnish_proverbs

[8] Iguchi M, Littmann AE, Chang SH, et al. : Heat stress and cardiovascular, hormonal, and heat shock proteins in humans. J Athl Train. 2012;47(2):184–190. 10.4085/1062-6050-47.2.184 [PMC free article] [PubMed] [CrossRef] [Google Scholar]

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[10] Tsan MF, Gao B: Heat shock proteins and immune system. J Leukoc Biol. 2009;85(6):905–910. 10.1189/jlb.0109005 [PubMed] [CrossRef] [Google Scholar]

[11] https://pubmed.ncbi.nlm.nih.gov/24511348/

[12] https://en.wikipedia.org/wiki/Once_Upon_a_Time..._Life

Whether it is visible or invisible to our eyes, light has bioactive effects on the human body. It affects us on a cellular, physical, and even emotional level. There has been extensive research (medical and purely cosmetic) over the last 20 years concerning the use of red and infrared radiation. You may have noticed some red-tinted photo on the internet, luring you to a session of red light therapy. Or perhaps someone you know mentioned infrared sauna. Is there any difference between the two? Definitely. In this article, we will shed some light on it.

Length matters

Every radiation has a different wavelength which is measured in nanometers (nm). The therapeutic effects on our organism are largely determined by the extent to which the light is able to penetrate our body tissues. For example, blue radiation has a relatively shorter wavelength (compared to red light), and is therefore used in therapy that targets the surface of the skin. Red and infrared light has longer wavelengths which allows it to penetrate into deeper layers of the skin. On the electromagnetic spectrum, these waves extend from radiation visible to the naked eye to the microwave spectrum which is invisible to the human eye. Even though we cannot see the waves from the microwave end of the spectrum, we perceive them as heat. We can divide them in three categories according to their wavelength:

1. Near-infrared 
2. Mid-wavelength infrared
3. Far infrared

Red light therapy

Red light therapy affects our body at the biochemical level through red and infrared radiation. Unlike the infrared sauna, red light therapy devices work their effects through light emitted by technological panels. For example, imagine a panel with special LED diodes. You can move this panel as you see fit, pointing it at different parts of your body, according to your needs. Size matters. Red light therapy devices are available in many different sizes nowadays. The larger the area of our body exposed to light, the more benefits we can get. It depends on the purpose for which we undergo therapy. Red and infrared radiation (650-850 nm) penetrates our tissues and stimulates our cells to produce more energy (1). This is achieved by acting upon the mitochondria in our cells that produce ATP energy (adenosintriphosphat). The more this energy is produced, the better our body can work as a whole and we feel full of energy and strength.

Red radiation with wavelengths around 660 nm can penetrate the outer layers of the skin and is easily absorbed by the surface tissues and cells. Depending on which body part we target, the light acts locally on individual skin layers, blood vessels, lymphatic pathways, or nerves. It promotes collagen production (2), blood circulation, and is also very popular for treating skin conditions and skin rejuvenation (3).

Near-infrared with its long waves (750-1100 nm) can penetrate even deeper, into deeper tissues, even through our bones. This therapy is suitable for muscle regeneration, brain health, or to alleviate joint ache (4). 

Infrared sauna

By infrared sauna we usually mean an enclosed cabin equipped with special radiators, usually emitting mid-wavelength and far-infrared radiation. Using far-infrared brings us the benefit of heat. Does this mean that an infrared sauna offers the beneficial effects of both light and heat? Are we killing two birds with one stone here? Unfortunately not. Due to high heat production, we cannot keep these radiators close enough to our body, and so the therapeutic effects of light are negligible. However, infrared radiation is able to penetrate deep into the muscle tissue, heating and relaxing it. Our body effectively absorbs most of the emitted light, and thus the surrounding air can stay at room temperature. This is very beneficial. It allows us to achieve profuse sweating and the associated benefits at much lower temperatures than we are used to from a traditional Finnish sauna. The heat improves our blood circulation, promotes detoxifying processes, lowers stress, and helps the body to relax.

Conclusion

Realising your purpose for exposing yourself to red radiation will help you make the final decision about what device to use. Are you planning to speed up recovery after training? Do you travel a lot and need something portable? Do you want to support mitochondrial function in order to have more energy? Then a red light therapy device might be the right fit.

Do you like the idea of a sauna but do not fare well in hot air and find it difficult to breathe? Do you feel that your body and mind need lower stress levels and want to treat yourself to some deep relaxation? Then perhaps an infrared sauna might be the best help.

Both techniques can provide both physical and mental benefits. It is important to realise, however, that in neither case will you feel the results overnight. What matters is long-term and regular use. Clarify your priorities, realise which area of your health you want to focus on and bring some more light into your life. 

Bibliography:

1. https://pubmed.ncbi.nlm.nih.gov/16144476/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4126803/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3926176/
4. https://pubmed.ncbi.nlm.nih.gov/27752476/

In view of the many benefits that heat therapy can offer, you may have asked yourself whether it is safe to use a sauna during menstruation - as one of the ways to alleviate the often unpleasant or even painful symptoms. The positive effects of sauna bathing on relieving not only menstrual symptoms are quite astonishing, as evidenced by many scientific studies. That is why I focus on the specific symptoms that can be improved by sauna bathing during menstruation, things you should not forget, and I also include a few practical tips at the end.

Every woman is completely unique - whether it is her fingerprints, the colour of her skin or irises, or the way she manages pain. The intensity of pain we feel is influenced by many factors - genetics, current mood, emotional state, and our own sensitivity and perceptiveness not only to ourselves, but also to our surroundings. The reason I mention this in the very introduction is fairly simple.

Even though menstruation is a regular part of the functioning and cleansing processes of our body, many women (including me) associate their period with feelings of uncomfortable or even cramping pain in the lower abdomen, back, head… In some cases, nausea or hypersensitivity to noise, light, smells, or touch is also present. According to the Office on Women’s Health, up to 90% of all women suffer from some of these symptoms.  

These unpleasant signs typically accompany the beginning of the period, or they may appear several days before. In some women they occur during ovulation, and in the most severe cases, we may suffer from pain from ovulation until the end of our period. The causes range from genetic predisposition, psychosomatics, stress, excessive physical activity, to latent gynaecological diseases. 

Pain is therefore often one of the reasons why so many women resort to heat therapy during their period, usually applied locally, in the form of warm compresses or hot water in the tub or shower. However, these are not the only ways available to relieve menstrual discomfort. Another one is heat exposure in the sauna.

Can a sauna help to relieve period pains?

Heat therapy has been used for treatment and wellness for thousands of years. The health benefits associated with regular and intentional heat exposure are confirmed by modern medicine and a number of scientific studies. We are now going to see which specific period symptoms can be alleviated by sauna bathing.

Cramps, back ache and joint pain

The aches and cramps are often caused not only by a disturbance in the balance of hormones produced by the ovaries - estrogens and progesterone - and uterine hypoperfusion due to uterine contractions, but mainly by high levels of prostaglandins. Prostaglandins are unique chemical compounds which influence muscle contractions in the uterus - these are stronger during menstruation than in other phases of the cycle. 

If the uterus contracts too strongly, it can compress surrounding blood vessels, interrupting the supply of oxygen to the muscle tissue. When a part of a muscle loses its oxygen supply for a short while, we start to feel pain. This is where the heat from the sauna helps to stimulate blood vessels, allowing them to open properly. This in turn leads to muscle relaxation (the amount of released prostaglandins decreases), and also to pain relief. 

Since the heat of the sauna helps to increase the circulation of blood cells and blood rich in oxygen, it also helps to improve the supply of nutrients and blood elements, and to flush out metabolic waste (such as lactic acid) through the bloodstream from our muscles, reducing the overall inflammation of the organism at the same time. Sauna bathing also increases the elasticity of collagen fibres, reduces joint stiffness and has a beneficial effect on joint capsules whose function is impaired by degenerative pathological changes. In addition, a 2019 study published in the scientific journal Anesthesia and Pain Medicine found that using a traditional sauna twice a day for approximately 15 minutes has the potential to reduce back pain. An improvement was confirmed by 70 % of participants.

Headaches

Regular sauna bathing is a simple form of treatment which effectively helps to reduce the intensity of chronic headaches, as supported by the findings of various scientific studies. One of them, published in the American National Institute of Health, studied the effects of sauna bathing on a total of 37 individuals suffering from chronic tension-type headache (just so you know, this means at least 15 episodes of headaches per month). The control group received advice and education concerning their headaches, while the intervention group received the same information and also attended a sauna regularly for 8 weeks. At the final evaluation of both groups, the intervention group reported fewer problems with sleep, headaches, and also depression. You can read more about the incredible benefits of sauna bathing for mental health here.

So what happens in the human body during sauna bathing that it affects something like a headache? A cascade of biochemical changes is triggered in our organism in a sauna, and these in turn affect the whole body - our circulation, the autonomic nervous system, brain waves, and cardiovascular system. 

The same as with any other heat therapy, sauna bathing causes an increase of heart rate, dilation of blood vessels, and the brain starts to release neurotransmitters similar to those we produce during physical exercise - dopamine, beta-endorphins, and serotonin, which are all natural “pain-killers”. All these factors cause muscle relaxation, reducing any tension, especially in the jaws, neck, and upper back.

While relaxing in the heat of a sauna, the body naturally and effortlessly starts to return to a state of relaxation and regeneration, and a significant change in brain activity occurs. The heat of the sauna relaxes the autonomic nervous system, which induces the brain’s transition from beta waves (generally speaking, when we are productive during the day, our brain is in beta - a higher level of activity - in order to cope with everyday activities) to alpha waves, and the muscular system begins to relax.

When the brain waves slow down, the muscles relax, the quality of sleep improves, and headaches become less frequent and less intense. You can read an entire article on how sauna bathing affects the human brain here.

Acne

Acne is often caused by hormonal imbalances and impurities caught in the pores of the skin. Fortunately, the human body is equipped with its own detoxification system, and a study published in 2011 in the Archives of Environmental and Contamination Toxicology journal showed that many toxic elements are primarily exuded with sweat. Sweating, especially during sauna bathing, makes it easier for the pores to open, thus facilitating a more efficient elimination of impurities and bacteria from the body, even including some heavy metals, such as lead, mercury, nickel, or cadmium. Sauna also helps to cleanse the body of other organic and inorganic compounds.

In addition, scientific evidence shows a clear link between sauna bathing and the stimulation of mitochondria - generators of chemical reactions in the body - and the production of enzymes which stimulate skin cell regeneration, thus improving our complexion. Heat therapy also increases the energetic needs of our mitochondria, and these respond by using blood oxygen more efficiently. This process is called oxidative phosphorylation. A 2018 study published in the Journal of Applied Physiology found that repeated heat stress exposure for 6 consecutive days has an effect on increasing mitochondrial function by 28 %, among other things.

What you shouldn’t forget when sauna bathing on your period

Due to increased blood circulation, sauna bathing can speed up the arrival of the upcoming period, but also promote a more regular cycle. This is thanks to the mental and physical relaxation that sauna bathing induces. When we are stressed, the pituitary gland produces more cortisol and adrenaline. These hormones may reduce the production of oestrogen and progesterone which contribute to a regular menstrual cycle.

The beneficial effects of sauna bathing not only on alleviating period symptoms are really astonishing. I offer you a few practical tips that you might want to keep in mind in order to enjoy your heat therapy to the maximum:

• Watch your water intake, both before the sauna and after it.
• Stretch lightly while in the sauna; you can even gently massage your lower abdomen and back.
• Choose the period product that suits you best - personally, I prefer a menstrual cup, but I know women who feel better with period underwear. 
• Do not overdo it. Know your limits and choose a type of sauna which feels right for you.

Author: Kateřina Kožíšková

Scientists studied the effects of sauna bathing on human physiology, and the results show that thermotherapy may be not only a cure, but also a tool for optimising our biology.

1. Sauna increases the growth of new neurons with BDNF

BDNF (brain-derived neurotrophic factor) is a growth factor, a cell signalling protein, which plays an essential role in our body. It affects ageing, behaviour, metabolism, energy levels, satiety, but also mental disorders, such as depression or schizophrenia. Most of you probably know it for its constructive activities - it assists in neuron formation and allows the growth of existing neurons. The decline in BDNF has an impact on our memory and contributes to the development of dementia and Alzheimer’s disease in the elderly. (1)

It has been shown that physical exercise leads to an increase in the signalling protein. However, there has been a new study recently, which implies that sauna bathing after training helps increase the production of BDNF in the brain, beyond the physical activity itself. (2)

2. Sauna helps treat depression via dynorphins

The incidence of depression is about twice as high among women as among men, with a yearly prevalence of 5.5 % and 3.2 %, respectively. (3) One scientific study, performed on 28 mildly depressed participants, found that 4 weeks of regular sauna bathing led to an improvement of depression symptoms in these individuals, compared with the control group whose participants were kept at bed rest instead of sauning. (4)

Although there are many complex mechanisms at play, it seems that the process is affected by dynorphins. These proteins are the counterpart of the well-known endorphins, which induce the pleasant feelings we experience after physical activity or sauna bathing. Dynorphins, on the other hand, cause feelings of discomfort. Imagine the moment you step outside your comfort zone - first you may experience discomfort, which is followed by positive feelings. Dynorphins are flushed out during the first phase, endorphins in the second. (5)

However, this effect of being flooded by pleasant sensations immediately after sauna bathing is rather short-lived. When it comes to long-term effects on our mental health, though, it is the lowering of chronic inflammation in the body that likely plays the main role.

This is because chronic inflammation works on a cellular level, we often cannot see it nor otherwise perceive it, and this causes lots of problems. If there is chronic inflammation running rampant in our body, we become more susceptible to mental disorders, such as anxiety, depression, and panic attacks, but also cancer, diabetes, cardiovascular and neurodegenerative diseases. (6) (7) (8) It is evident that there exists a causal link between inflammation and depression. In several randomised double-blind studies, scientists injected volunteers with endotoxins and interferon gamma which led to an increase of proinflammatory cytokines (including IL-6). After administering these compounds, thus causing increased inflammation in the body, an acute increase in anxiety and depression was observed in the subjects. (9) (10)

3. Sauna helps improve memory and concentration

There is a hormone that the body produces when we are in a stressful situation and that allows us to remember certain events better, for example violent attacks around the world or family tragedies. This hormone is none other than the famous norepinephrine. This is not its only role, though. When we practise cold therapy and expose our body to extreme cold, or practise sauna bathing and expose our body to extreme heat, this neurotransmitter is also produced. One study done on men showed up to threefold increase in norepinephrine levels in men who remained in an environment of 80 °C to the point of their subjective exhaustion. (11) Similar results were found in women. (12)

All this means that regular sauna bathing can help you feel much better not only physically, but also mentally. If you feel that cold therapy is not for you, try sauna for similar effects. There are many other mechanisms by which sauna affects the human brain. You will find out more in our next articles.

Bibliography:

1. https://www.foundmyfitness.com/topics/bdnf
2. https://pubmed.ncbi.nlm.nih.gov/21385602/
3. https://linkinghub.elsevier.com/retrieve/pii/S0140673613616116
4. https://journals.lww.com/psychosomaticmedicine/Abstract/2005/07000/Repeated_Thermal_Therapy_Diminishes_Appetite_Loss.21.aspx
5. https://pubmed.ncbi.nlm.nih.gov/12753076/
6. https://www.nature.com/articles/jhh2013111
7. https://www.foundmyfitness.com/topics/sauna#bibid-5ad51278fccd8755653f6c2adb2badc7
8. https://www.foundmyfitness.com/topics/sauna#bibid-f5f512eb3268c4f52b99af6e507c0469
9. https://www.nature.com/articles/npp201517
10. https://jamanetwork.com/journals/jamapsychiatry/fullarticle/1370458
11. https://pubmed.ncbi.nlm.nih.gov/2759081/
12. https://pubmed.ncbi.nlm.nih.gov/2830109/

Do you suffer from seasonal mood changes and depressions? If you do, then this article is just for you. There is nothing wrong with you. When you do not expose yourself to light and sun in the winter, it has a tremendous impact on your physiology, mood, and your overall mental health. There are many techniques that can help you deal with seasonal affective disorder (SAD) better. One of them is cold therapy, the others are thermotherapy and phototherapy. If we combine the second and third one, we get a very effective and pleasant way to optimise our mental health. This way is the infrared sauna which produces heat through light. (1)

It is cold outside, no sunshine, and the pandemic to boot. No wonder that many people are dropping like flies in this period. The symptoms of seasonal depression range from feelings of sadness and low energy to tiredness, and loss of interest and joy. One can feel without motivation. The severity and signs of the state differ in each individual.

For us women, our monthly hormonal cycle itself is quite challenging, in some cases paired with a specific phase of our life cycle, such as pregnancy, breastfeeding, or menopause. Although optimising your cycles is important, it is not enough. You should also take natural cycles into account and realise that perhaps you feel better in the summer or the other way around. It is important to perceive the cyclicity of nature and prepare yourself. One of the great hacks in terms of prevention and optimisation of moods is regular sauna bathing. In this article I focus solely on infrared saunas where heat is produced by light, not air and water.

This form of sauna promotes the production of “happy hormones”, such as dopamine, endorphin, serotonin, and oxytocin. (2)

Addicted to light 

Anyone who regularly practises phototherapy (or light therapy) - be it infrared sauna or red light therapy using light panels - falls in love and sticks to it. This should come as no surprise since we feel the results immediately, and it is one of the best investments we can do to benefit our health and wellbeing.

With the decrease in the intensity of sunlight in winter, the production of serotonin in the brain also decreases. Serotonin regulates feelings of anxiety, happiness, and our mood in general. It plays an essential role in people in leading positions who, according to scientific studies, have a higher level of serotonin than other people. Most of this hormone is produced in the intestine. (3)

Infrared rays are natural for our body and, unlike sunlight, do not contain UV radiation. Your retina catches the light of these rays making you feel like you have spent the entire day outdoors in the sun. This process causes the production of the aforementioned happy hormones (endorphin, serotonin, oxytocin, dopamine).

However, the optimisation of our mood and feeling of happiness is not the only benefit of light therapy in the form of infrared sauna - it also promotes regeneration, immunity and helps the body with joint pain and other ailments. (4) (5) It also reaches the deep layers of our skin helping to rid the body of toxins and pollutants which may accumulate and cause tiredness and other undesired effects. Ladies might also find its overall effect on our skin interesting. The skin changes in winter, and infrared sauna helps it maintain its youthful appearance. It also boosts collagen production and supports elasticity of the skin. (6)

Chemicals that affect our leadership

These happy hormones whose production decreases during the winter (as a consequence of insufficient daylight) do not affect only our physical and mental health, but also our ability to lead others.

Serotonin - this hormone is key for leaders. People with higher serotonin levels naturally make other people feel proud and esteemed. We sense that with such a person in the lead, we can relax and be safe.

Endorphin - this hormone promotes feelings of happiness and contentment. It is generally easier to see positive people as leaders. Imagine a leader who is constantly negative - they would probably not inspire you much. Even though a good mood is not all it takes, it does have its importance.

Dopamine - this hormone is produced when we carry out some task successfully, achieve a goal, or win, for example. It also contributes to our motivation to make progress. However, if a leader has an excess of dopamine, it can result in addictions.

Oxytocin - this hormone provokes feelings of loyalty and trust. Qualities like trust, authenticity, and transparency are essential for a leader.

Infrared sauna supports the production of all these four hormones. During the winter season, We should think about taking care not only of ourselves, but also of the chemicals in our body.

Conclusion

There are many ways of adapting your home environment so that it helps you maintain your mental health. It might be a good idea to invest not only in new electrodomestics, but in your own personal infrared sauna, ideally one with low EMF (electric and magnetic field). Or, you can visit public infrared saunas from time to time, or just buy one and share it with your neighbours. There are many options, depending on your preferences and priorities. In any case, it is great that everything has a solution.

Bibliography:

1. https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2521478
2. https://pubmed.ncbi.nlm.nih.gov/17405694/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5505738/
4. https://pubmed.ncbi.nlm.nih.gov/16088266/
5. https://pubmed.ncbi.nlm.nih.gov/16120414/
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2687728/
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3149480/