3-minute reading

What will you learn in this article?

• Four tips on how to proceed when developing a new habit.
• How to make sure the new habit becomes ingrained.
• What role do hormones play in adopting new habits and how it can help you.

Step 1: NAME IT

What is your goal? What activity would you like to adopt as your habit? And WHY?

Action: Do your best to properly identify what your goal is and why.

What does neuroscience have to say about it?

Paying attention to a certain activity helps our brain transfer it from our subconscious into our consciousness. This enables us to alter our behaviour and learn new things - this ability to change is called neuroplasticity. In the process, there are changes taking place in the brain and new neural pathways are formed.

On a neurobiological level, two neuromodulators that contribute to neuroplasticity and help you with attention are acetylcholine and noradrenaline. Both of them need to be present for neural circuits to be rewritten and for you to start adopting a new habit. Their levels are naturally highest in the morning, before midday. However, there are ways to support their production (and thereby learning). How? 

Action: If you do your activity in the first half of the day, support the release of the above mentioned hormones in these ways:

• Treat yourself to a cold shower (considering your cycle).
• Bask in the morning light.
• Enjoy a morning cup of coffee enriched with adaptogens.

Step 2: DISCOVER

Why don’t you practise the habit yet? Imagine a river. You are standing on one side, your new habit lies on the other side. What separates you from one another?

Ask yourself the following questions, for example:

• Do I lack motivation?
• Do I keep forgetting?
• Do I lack any tools or equipment?
• Do I fail to make free time?

Action: Here you have to answer yourself and then decide whether implementing a new habit is even feasible for you.

Was your answer NO? Great, now you can focus on other things and any potential guilt would be misplaced.

Was your answer YES? Then go on to Step 3!

Step 3: BUILD A BRIDGE

Here, learning starts and things are set in motion. Answer the questions from the previous step and create the right environment, prepare your tools, and find the right mindset. What will help you build a bridge across the river and make implementing your habit easier?

Action: Make a plan for practising your new habit

For example: at 7 a.m. I will roll out my yoga mat, put on a sports T-shirt and leggings. I will exercise for 30 minutes. Done. I thank myself and roll up the yoga mat.

What does neuroscience have to say about it?

Whenever we learn something new, new neurons form connections in our brains, and neural circuits that enable them to communicate are born. The more often we use the new neural circuit, the stronger it grows, and the easier the communication among neurons becomes. You can observe this as your new habit becomes easier and more achievable. 

By simply thinking, talking about or visualising doing your target activity during the day, you strengthen these new neural circuits, making the habit easier.

Step 4: ACTIVELY MAINTAIN THE BRIDGE - ingraining the habit

Visualisation and positive emotions

Evolution has led us to tend towards stimuli and activities that bring us pleasure and good feeling. This is something we can use to our advantage when developing a new habit.

Identify the emotions that you associate with the activity that you wish to turn into a habit (e.g. morning exercise). If the emotions are predominantly negative, it will be more advantageous to replace them with positive emotions, for the reasons mentioned above.

Example: 

• Imagine how great you will feel after exercising in the morning. Imagine the pleasant feeling of a warmed-up and stretched body.
• Imagine how cranky you could feel if you spent your morning scrolling through Instagram or other social media instead of exercising. Imagine how stiff your muscles and whole body would feel.

Action: Write down, draw, or visualise the positive emotions associated with performing the new habit. 

Sleep and bedtime routine

At the end of the day, your nervous system stores and interconnects information you have learnt and skills you tried to develop during the day - that’s neuroplasticity in action. In order for this process to work correctly, however, the body must feel relaxed and not under any sort of stress. Sleep also plays an important role. Quality sleep means that growth hormone is released while we are sleeping. Moreover, we must get enough sleep so that testosterone can be released effectively, too. Both these molecules are key to learning, memory, and forming new habits.

Action: Support your body in relaxation. Spend time doing things that help you relax, stay away from caffeine. If possible, avoid bright light such as fluorescent and LED lights in the evening.

You can also support your sleep by supplementing magnesium.

That is all, dear Sys. I have tried to approach today’s article briefly and in a practical way. I wish you lots of luck with your new habits.

Bibliography:

Clear, J. (2021) Atomic habits: Tiny changes, remarkable results: An easy & proven way to build Good Habits & Break Bad Ones. Toronto, Ontario: CELA.

Fogg, B.J. (2020) Tiny Habits: + the small changes that change everything. New York: Mariner Books. 

The Science of Making & Breaking Habits | Huberman Lab Podcast #53. YouTube. (2022) Available at: https://www.youtube.com/watch?v=Wcs2PFz5q6g (Accessed: January 10, 2023). 

Christmas gatherings, family visits, New Year’s Eve parties... A period of mutual gratitude, but also loads of festive food and toasts to good health. This is why many people associate this time of the year with stress, fear of gaining weight, or headache.

The following article offers you a few tips and tricks to enjoy the party period in peace and minimise the potential negative consequences of attending so many parties. I’ve made a point of approaching this topic lightly and briefly, so that instead of reading, you can maximise the time spent with your loved ones (and try these tricks in practice!). Let’s get started!

Before the party

[ Sleep on it ]

Lack of sleep causes more than just a bad mood. It can upset your hormone levels, increase your appetite, and also influence your food preferences, making you crave foods rich in sugars and other carbohydrates.

Why?

Sleep deprivation increases the levels of ghrelin, a hormone that signals hunger and stimulates appetite. At the same time, it also suppresses the hormone leptin, which sends the body a signal that we are full. As a result, you can experience sensations of insatiable hunger even though there is certainly no shortage of food. 

It is remarkable that lack of sleep can also affect your food preferences. Foods rich in carbohydrates, such as Christmas cake or biscuits, can suddenly seem even more tempting. This is because our brain perceives them as the fastest sources of energy. However, if consuming these foods becomes your daily bread, replacing a balanced diet, the result may be weight gain and metabolic dysfunction (1). 

Are you planning to attend plenty of parties or even just a few family gatherings? Treat yourself to some beauty sleep. With quality sleep you increase the chances that your hormones will be on your side and your metabolism will work the way it should. 

[ Physical activity ]

If you’re about to attend a feast, want to enjoy a full plate, but also minimise the negative consequences of your actions, start your day with physical activity!

Why?

This study showed that 45 minutes of high-intensity training increased metabolic rate for up to 14 hours after the training (2). Not only will you boost your mood, but you will also offer your body better conditions to deal with a generous helping of potato salad.

In addition, exercising can also improve the glycemic response (your blood sugar response) to food and drinks high in carbohydrates. In other words, your body will be more efficient at digesting the festive treats that you munch on throughout the day. 

[ A balanced first meal of the day is the secret of success ]

Whether you eat breakfast at 8 a.m. or 1 p.m. (I’m thinking about you, my dear practitioners of intermittent fasting), pay attention to what your first meal of the day consists of. This is important because the first meal has a significant effect (not only) on our feelings of hunger and fullness for the rest of the day.

Although a slice of stollen or cake might seem like an ideal festive breakfast, our blood sugar levels might disagree.

Your glucose levels naturally rise and fall throughout the day and the food we eat has a significant effect on this process. In this way, our choice of food can influence the fluctuation of our blood sugar levels to a certain extent.

Whenever possible, don’t start your day with foods that are rich in carbohydrates (watch out, besides the obvious croissant and toast, this also includes sugary granola or fruit juices). For stable blood glucose levels, treat yourself to a breakfast that contains fibre, proteins, and fat (3). Just to give you an idea, this can be eggs, vegetables (such as tomatoes or mushrooms), or a bowl of high-quality fatty yoghurt with some healthy treats on top.

Why should you avoid fast sugars for breakfast?

If you eat foods rich in fast sugars (like that croissant), it can cause a rapid rise followed by a rapid fall in blood sugar (4). In other words, its levels resemble a roller coaster - up and down. Wait a second… a rollercoaster sounds fun, so why would we want to avoid it?

Unstable blood sugar levels can have a number of consequences which include increased inflammation in the body, wrinkles, feelings of tiredness and fatigue, and an ever-present hunger. If you also suffer from cravings, especially for sweets, and you blame yourself for a lack of self-discipline, you might find a connection there as well. It can be a direct consequence of the dramatic fluctuations of your blood sugar levels.

A balanced first meal of the day is the key to success for stable blood glucose levels throughout the day, and a small safeguard against sweet tooth.

[ Refresh yourself with apple cider vinegar ]

Before hitting the party with an abundance of festive treats, add a spoonful of apple cider vinegar to a glass of water. This small trick performed about half an hour before eating can reduce unwanted blood sugar fluctuation by up to 30%.

Why?

This small trick works because the acetic acid from vinegar deactivates alpha-amylase, an enzyme in the saliva that begins to break down starch into glucose. In addition, acetic acid slows down the absorption of carbohydrates, giving the body more time to deal with glucose in the bloodstream. At the same time, vinegar accelerates the process in which your muscles absorb the sugar that enters your bloodstream after eating a meal (5, 6).

At a party:

[ Mindfulness with a fork in the hand ]

I have two definitive reasons for slow, epicurean musing with every mouthful.

• Reduced risk of overeating

The brain is a bit slow on the uptake. It takes approximately 15-20 minutes before our brain realises that the stomach is being fed. Do you remember I mentioned the hormone leptin in the paragraph on sleep? It is precisely this hormone that acts as a messenger that delivers the message: “It’s OK now, no more food needed, I AM FULL!” It takes a while before the information that you have had enough reaches you.

It can then happen that when enjoying delicious foods during an interesting conversation, you may not even realise that the sandwich in your hand is already the fifth within the same number of minutes. Unpleasant feelings of overeating and a strain on our body inevitably follow.

• Reduced risk of a swallowed bone

You minimise the risk of having to rush to the emergency room due to a swallowed bone from a carp fillet.

Slow and deliberate chewing improves the triggering of signalling cascades for the production of digestive enzymes and mechanical contractions of the stomach. Your stomach as well as your tomorrow self will thank you.

[ 1 + 1 (alcoholic and non-alcoholic drinks) ]

If you treat yourself to an alcoholic beverage at a party, automatically grab a glass of water with your other hand. Adopt the 1+1 habit.

Why?

Alcohol acts as a toxin in our body. In order for this toxin to be cleared, the body needs water in the process of breaking it down. The source can be either a glass full of water in your hand, or water from your body tissues. So you don’t want to feel like a raisin in the morning and want to avoid a dry mouth and headache, combine every glass of alcohol with a glass of water. 1+1. Easy peasy.

[ 1 + 1 + C ]

The combination of 1+1 can be enhanced with a capsule of high-quality vitamin C taken with every glass.

This will reduce the process of turning alcohol into aldehyde - a metabolite that plants a hangover in our head and accelerates ageing. Vitamin C helps the body break down alcohol and reduce its toxic effects (1; the results of this study were limited by the small size of the study and absence of a control group).

Bonus: [ Glutathione ]

Glutathione - the king of antioxidants and a great helper. It will support your body in metabolising alcohol and in detoxification. Moreover, regular alcohol consumption depletes levels of glutathione naturally available in our body (7). All this can make supplementing it so much more useful. If you decide to turn to this helper, make sure you reach for a form that your body can absorb effectively. So look for liposomal glutathione. 

I recommend taking liposomal glutathione both before and after alcohol drinking. This will increase the chance that you will have enough antioxidants in your body to protect the health of your brain and prevent hangover symptoms.

After a party

[ Magnesium ]

Ensure high-quality sleep by taking a magnesium supplement before bedtime.

Why?

In the body, magnesium is involved - among other things - in processes associated with muscle relaxation and proper functioning of the nervous system. If you’ve had a hectic day and would like to help your body relax and enjoy a good night’s sleep, taking a magnesium supplement can do you a great service.

[ A glass of water ]

Prevention of a morning headache after a challenging evening with family and friends? Hydration before sleep.

Why?

The reason is the same as in the paragraph [1+1] above. Alcohol dehydrates the body. The tissue surrounding your brain consists of water, and celebratory toasts can contribute to loss of water and shrinkage of this tissue (8). This can lead to an unpleasant sensation of tension in the head, headache, and unwelcome fatigue.

A glass of water before sleep will help prevent your metamorphosis to a shrivelled raisin and alleviate the consequences of alcohol consumption.

In conclusion:

Relax. Eating and drinking are intrinsic to spending time with family and friends. After all, food is viewed as more than just a means of survival. Food and food-related traditions form part of our identity and culture. The season of holidays and celebrations necessarily exposes us to alcoholic beverages and unusually large portions of food or foods that our microbiome isn’t used to. That’s why I offer you these tips on how to support your body and navigate the holidays with peace in your soul, a smile on your lips, and a cosy feeling in your belly. I think they might come in handy.

Happy holidays ♥ Terka & Systers

To sum up:

• Quality sleep
• Physical activity
• A balanced first meal of the day (protein, fat, fibre)
• Apple cider vinegar
• Mindful eating
• 1 + 1 (alcoholic + non-alcoholic) + vitamin C
• Liposomal glutathione before and after alcohol consumption
• Magnesium before sleep
• Hydration before sleep
• Relax 

Bibliography:

[ 1 ] Walker, M. (2019) Dr. Matthew Walker on sleep for enhancing learning ... - youtubeMatthew, Dr. Matthew Walker on Sleep for Enhancing Learning, Creativity, Immunity, and Glymphatic System. Available at: https://www.youtube.com/watch?v=bEbtf7uS6P8 (Accessed: December 1, 2022). 

[ 2 ] Chen, M.F., Boyce, H.W. and Hsu, J.M. (1990) “Effect of ascorbic acid on plasma alcohol clearance.,” Journal of the American College of Nutrition, 9(3), pp. 185–189. Available at: https://doi.org/10.1080/07315724.1990.10720368. 

[ 3 ] Chang, C.R., Francois, M.E. and Little, J.P. (2019) “Restricting carbohydrates at breakfast is sufficient to reduce 24-hour exposure to postprandial hyperglycemia and improve glycemic variability,” The American Journal of Clinical Nutrition, 109(5), pp. 1302–1309. Available at: https://doi.org/10.1093/ajcn/nqy261. 

[ 4 ] Hall, H. et al. (2018) “Glucotypes reveal new patterns of glucose dysregulation,” PLOS Biology, 16(7). Available at: https://doi.org/10.1371/journal.pbio.2005143. 

[ 5 ] Brighenti, F., Castellani, G., Benini, L., Casiraghi, M. C., Leopardi, E., Crovetti, R., & Testolin, G. (1995). Effect of neutralized and native vinegar on blood glucose and acetate responses to a mixed meal in healthy subjects. European journal of clinical nutrition, 49(4), 242–247.

[ 6 ] Liljeberg, H. and Björck, I. (1998) “Delayed gastric emptying rate may explain improved glycaemia in healthy subjects to a starchy meal with added vinegar,” European Journal of Clinical Nutrition, 52(5), pp. 368–371. Available at: https://doi.org/10.1038/sj.ejcn.1600572. 

[ 7 ] McKillop, I.H. and Schrum, L.W. (2005) “Alcohol and liver cancer,” Alcohol, 35(3), pp. 195–203. Available at: https://doi.org/10.1016/j.alcohol.2005.04.004. 

[ 8 ] Hobson, R.M. and Maughan, R.J. (2010) “Hydration status and the diuretic action of a small dose of alcohol,” Alcohol and Alcoholism, 45(4), pp. 366–373. Available at: https://doi.org/10.1093/alcalc/agq029. 

So that the power of Christmas would not overpower us.

Christmas in a zen den 

Perhaps you know the feeling. You wish with all your might to avoid it, but in the end pre-Christmas time always finds you in the midst of chaos, without any creative ideas or free time, and your apartment is a mess.

Yet all you really wish for is to meet up with your loved ones, have a laugh, slow down, take a deep breath, enjoy a hot cup of cocoa with cinnamon over a good book, hug and be hugged.

And you, my man, perhaps you don’t feel any better. Perhaps you don’t have a nose for the perfect gift, perhaps you’re running out of ideas, you seem to have even more work than ever before, and you are looking for something simple and practical.

I am teaching myself that besides the store-bought presents, I can give my loved ones the gift of my presence, a smile, thought, or a present that I handcrafted exclusively for the unique personal universe of the beloved person. Alright, now we have an idea of the profound essence of Christmas. On the other hand, I don’t know everyone around me so well, nor does everybody appreciate gifts of this nature, and I can’t always find so much time. Moreover, the patterns of “Christmas behaviour” adopted in childhood are not easy to rewrite, and they constantly force me to reevaluate the situation and balance on the edge. That’s why, if, for whatever reason, I do buy presents, I like them to serve well and long, be versatile, and also please the artistic soul. In our colourful lives, it’s not so easy to make all of this work, though.

One…two…three…panic!

What to do about those for whom I want a smart, functional, and tasteful present, but don’t know them so well? If I want to support their journey to optimal health or just treat them to something special? The women at Systers put our heads together and thought about the latest letters to Santa. You might find inspiration in the following specific ideas, or they might help you come up with your own. 

[ For a hardworking or studious woman ]

This kind of superwoman needs a boost, sufficient energy, and also an adequate amount of rest. For a focused zen woman, the first thing that comes to mind is ZEN adaptogenic coffee by London Nootropics. In the morning, a Black Stuff capsule can get anybody into balance, as it helps the gut, skin and the rest of the body adapt to the load of oxidative stress that’s coming. The book Adaptogens - Herbs for Longevity can bring a playful aspect into the lives of women who always love to learn something new because it teaches how to incorporate functional adaptogens into everyday life. And if they treat themselves to a full dropper of KÄÄPÄ Mushrooms’ Lion’s Mane tincture while reading, not even an off-key rendition of a Christmas carol will make them lose focus. Blue-light-blocking glasses could come in handy for those evenings spent replying to emails or studying. We have tested and tried the ones from Hynek Medřický, a Czech visionary, for example.

[ For a perpetually tired woman ]

Here a profound recovery support and quality nourishment for the belly and the whole body will definitely be a safe bet. All of this will result in the desired abundance of energy. That is why such a woman can add an adaptogenic Cordyceps powder to her breakfast porridge enriched with delicious granola that is nourishing yet easy to prepare, treat her body to a helping of essential omega-3 fatty acids at lunch, and start up regenerating processes with magnesium and zinc chelate with vitamin B6 while reading Burn Slowly before sleep.

[ For your mum or auntie ]

Perhaps they don’t follow Systers or biohacker news, but they will probably not turn down the aromatic adaptogenic coffee by London Nootropics or our delicious Systers Chocolate. Another great source of joy might be the luxurious Antü skincare collection for mature skin from Codex Labs or hyaluronic acid formulated by experts at the amazing Wild Nutrition, who are fully aware that as we grow older, our hyaluronan levels naturally decrease. Thanks to them, we have another trick to play, together with Collagen Booster and vitamin C.

[ For a very close person ]

She can be your wife, partner, or closest friend, someone to whom you want to express how much she means to you, from heart to heart. The rose petals in Rose heart opener by Anima Mundi can help you do just that. It can be added to relaxing cocktails or morning porridge and enjoyed sip by sip, mouthful by mouthful. The I love you duo of scented soaps or a sensual massage using the Collagen booster face oil can enrich your shared moments of intimacy. If you feel like experimenting with couple’s playful cold therapy, Verča’s ebook Love of Cold - A Complete Guide to Cold Therapy for Women might prove very useful. This book will guide the woman through cold exposure safely and gently. Afterwards, the entwined bodies can warm up with the help of a Lighthacker red light panel. A nifty supplement for energy and longevity support is NMN from the Czech brand Minus Age, and you will most definitely make your loved one very happy with a voucher for one of our Systers camps. Warning: This camp has significantly changed a fair number of lives already, including our own, and we women couldn’t be more happy about these irreversible changes.

[ For a colleague or an acquaintance ]

Is this a woman whose qualities you have not yet had the chance to get to know properly? Then some more universal tips are in order. Do not panic, a Systers chocolate and Wild & Coco granola will soothe the soul of any woman. Another great gift is the London Nootropics adaptogenic coffee starter set, or perhaps a heavenly scented balancing soap of the highest quality by Codex Labs.

[ For the kids in the family ]

Now this is totally clear! The ultimate combo of a healthy treat and a functional supplement for a content belly is definitely Happy Tummy with humic acids in the form of Black Stuff. The little ones will also happily crunch on the delicious strawberry granola by Wild & Coco or munch on a brownie bar with raspberries and almonds from Braineffect. Yum! I think that before I get to the last very important gift recipient, I shall have some delicious snack… 

[ For myself ]

Dear Sys, don’t forget about yourself and make yourself happy in the same way that you constantly bring happiness to others. Let the dark Black Stuff capsule optimise your well-being and enjoy the best that longevity biohacking has to offer: NMN supplement for energy production in every single one of your cells. You can pamper yourself with a kind touch and a positive thought using the Collagen booster oil for a face massage. Feel like a goddess at any party or while simply chilling at home watching Christmas movies with the non-toxic lipstick by Kia Charlotta, and the biggest gift from you to yourself could be our camp, where the Systers team of women will be very much looking forward to welcoming you! 

Did you find inspiration here or did you come up with your own ideas while reading? Share your own tips for homemade or store-bought gifts, for example by posting a comment on our Instagram account @systers.bio.

I wish you a Christmas full of rest, laughter, bright lights, and heady smells and tastes. May you spend this winter time snuggled up in bed with your loved ones and, above all (!), may you pamper and love yourself, dear Sys. You are a beautiful and fascinating being, just the way you are right now. I wish for you to see your own uniqueness, as we see it in the women we meet in our lives and who come to create our completely singular camps.

[ Have yourself a truly peaceful, merry Christmas, Sys. ]

Thank you for playing with us. ♡

Make the chilly autumn weather more enjoyable, boost your resistance, and give your wallet a rest.

The autumn season is requesting an audience

Autumn is here, and along with beautifully coloured foliage, crisp air and the opportunity to wear fluffy sweaters and drink tuned cocoa come a few risks in the form of a weakened immunity and ubiquitous bugs, mental health crises and autumn blues, or a lack of energy of body and mind. In other words, there is less sun and the days are getting shorter, while autumn melancholy and tiredness are becoming stronger and layers of clothing multiply.

How can you make such chilly weather more pleasant and disburden your wallet at the same time? Biohacking, which allows us to know and optimise ourselves and our environment, brings us a few useful tips for free.

We are inextricably connected with our environment. That is why as soon as the seasonal change begins in nature as it gradually settles down to sleep (with a shortening of daylight and lowering of temperature), so does our body settle down to a similar “hibernation”. The biggest change in temperature and light occurs around the end of October, and we feel it not only as a desire to dress in white sheets for Halloween, but also at the level of immunity, digestion, or the activity of our genes themselves.

Nature and every living being in it is governed by more or less cyclical processes, none of which should be skipped or neglected. From a long-term perspective, we are simply not capable of functioning at the height of all our abilities all the time. Let’s be more patient with our bodies and minds in the autumn, let’s allow them to sleep a little longer from time to time, and let’s not stress them with too many excursions beyond our comfort zone or too many stimulants. I will not focus specifically on mental health today (although most of the techniques below may help with that, too), but do not neglect it! Put simply, what you performed effortlessly within the physical and mental realm in the summer might suddenly not be so easy. And that is perfectly alright, Sys.

The constant disputes over the thermostat setting

Is it really so great to live in a nonstop comfort of overheated homes?

We have got used to taking care of ourselves in a way that keeps us comfortable all the time. I do not want to write about the often stressful stepping outside of your comfort zone, but rather to draw your attention to nature and its gradual and natural changes. You don’t necessarily need to let it snow in your home, yet it is clear that our modern lifestyle provides us with ever less motivation to go out into the present weather and temperatures, cradling us safely in a constant year-round temperature within the four walls. Such a way of life may be possible and safe for certain age groups and sensitive individuals, but paradoxically, it weakens the healthy population in the long term. We lose the ability to respond naturally to temperature fluctuations and this makes us more susceptible to diseases and other risks. Different family members have of course different requirements regarding the temperature, and so a dispute over the digits on the thermostat and the financial possibilities of the family is born.

Have you ever noticed the onset of fatigue, lack of motivation to work or exercise, or a deterioration of sleep quality when your home was too warm? The perfect home temperature cannot be safely generalised. Your grandma who has difficulty walking, your seriously ill neighbour, your sister’s baby, the perfectly resilient niece, your partner, you, with your permanently cold feet, all of you will likely have different thermal comfort levels, and it definitely does not mean that you should immediately lower the heating at everybody’s house to the recommended (and read really only recommended) 18-20 °C. According to the WHO recommendations from 2018, a safe and balanced indoor temperature is at least 18 °C, while it may need to be adjusted for more sensitive individuals (1). Temperatures below 16 °C with humidity above 65%, on the other hand, have been linked with the risk of respiratory problems (2). However, not even this is completely determinative, as we know many resistant exceptions.

The perception of the ambient temperature depends on many factors, including the choice of clothing, humidity, the physical, genetic, and physiological parameters of your body, level of physical activity, or your last night’s sleep. Therefore, the preferred room temperature can change in a moment. Differences in perception have been recorded across different cultures and between men and women, with women generally being less satisfied with the ambient temperature (3). There is nothing wrong with this, because as women we change physiologically throughout our cycle. On the other hand, it does not mean that we cannot play with our abilities and push beyond our limits!

Proceed lightly, carefully, by building up your own resistance.

Steps to autumnal resistance

Tread lightly in the autumn leaves of cold and risks and choose the strategies that can help you personally. Some helpers can be bought at the shops, but an autumn menu can also be compiled completely free of charge. It depends only on your preferences, and so below I include recommendations for both alternatives.

[ Through cold therapy to feeling toasty ]

I used to feel cold all the time, wondering every winter what new layer I should put on. Then I started asking myself why it is that after some time, my body accepts the change, I feel cold again and have to put more clothes on. The answer came to me in the word adaptation and along with it the idea whether I might be able to reverse the whole process, letting the body adapt to a decreasing number of layers instead. And so my journey to a certain form of minimalism and cold exposure began. It has already saved me a lot of trouble with overfull luggage when travelling, money for heating, and storage spaces. 

The end of summer and beginning of autumn is also the best time to start carefully habituating your body to the decreasing temperatures. You do not have to stress your body excessively, just let nature gently lead you by the hand.

Cold exposure can help you to generate your own body heat, and in this way you will become less dependent on the stability of outside temperature and excess layers of clothes. Moreover, there are no extra costs associated with cold exposure - you can alternate cold showers with frozen vegetables from the freezer, a local pond, one less layer of clothing, or an open window.

You have probably heard that women’s approach to cold and cold exposure should differ from that of men. Unfortunately, there is little material available on cold therapy in women for now, which is one of the reasons why our Veronika decided to use the available research and her own ample experience to compile an ebook on cold therapy for women.

[ Let some fresh air in ]

One of the reasons we tend to get sick in the autumn is because we often shut ourselves in our homes or other indoor spaces, where we spend a lot of time with other people. A higher concentration of people in a dry, badly aired space is a delicious feast for germs, and it is you who will suffer the consequences. I do not drive the woman out for half a day, but I drive some fresh air in for the woman indoors. ???? Let some fresh air in - in moderation, but frequently!

[ Fidget ]

Micro-movements during the day will help your body on so many levels! Set an alarm and jump up every hour, exercise your diaphragm, work standing up for a bit, take a short walk with the rubbish or to a local farmer to get some food, do 10 squats or a few pull-ups on the pull-up bar in your door frame. In this way, you will support your psyche, blood vessels, and thermoregulation.

[ Sleep like a princess ]

Don’t be fooled. For us at Systers “sleeping like a princess” doesn’t mean piling up 10 mattresses, putting on a frilly nightdress, and enjoying a lit fireplace in your bedroom. There are many techniques that can help improve the quality of your sleep, including a cool environment in the room, which should be around 18 °C (15-19 °C) according to general recommendations. The temperature of the room happens to be one of the most important factors that influence the quality of your sleep (4).

[ Warm up with a drink ]

A toasty feeling, good mood and more energy during the day can also be ensured by various beverages, such as our favourite Golden Sun Milk, ZEN Coffee, or quality cacao with Ceylon cinnamon, a pinch of chilli, and adaptogenic chaga mushroom tincture or Cordyceps powder. On the other hand, beware of green tea that, even when drunk hot, cools the body, and so it is not a good idea to drink it before practising cold exposure in winter, for example.

[ Warmth in the tummy ]

As the beginning of autumn also marks a change in our metabolism, I recommend focusing on local and seasonal foods with antiinflammatory properties, rich in fat and spices. So I’m thinking about pumpkin, carrots, turmeric, ginger, garlic, cumin, ghee, beetroot, broccoli, kohlrabi, potatoes, meat and eggs from local farms, and from farther away for example wild salmon, as a source of antiinflammatory omega 3 fatty acids.

Don’t succumb to the autumn blues, we are in it with you,

[ with love ♡ ]

Bibliography: 

(1) WHO Housing and health guidelines. World Health Organization. 2018. pp. 34, 47–48. ISBN 978-92-4-155037-6

(2) World Health Organization. Environmental Health in Rural and Urban Development and Housing Unit. (1990). Indoor environment : health aspects of air quality, thermal environment, light and noise (PDF). p. 17

(3) Sami Karjalainen. Gender differences in thermal comfort and use of thermostats in everyday thermal environments. Building and Environment. 2007 April. https://doi.org/10.1016/j.buildenv.2006.01.009

(4) Okamoto-Mizuno K, Mizuno K. Effects of thermal environment on sleep and circadian rhythm. J Physiol Anthropol. 2012 May 31;31(1):14. doi: 10.1186/1880-6805-31-14. PMID: 22738673; PMCID: PMC3427038

The dark realm of headaches

Practical defence against the dark arts of headache and migraine.

Oh, Kristie, dear Sys, you have, once again, bitten off more than you can chew!

I must warn you at the very beginning - this topic is not nearly as simple as it may seem (especially if you write about it while struggling with a headache), and above all - and quite probably a few times throughout this article - I will always send you to your doctor before you try my personal recommendations. There are so many different kinds of headache, and just as many causes. Some of them may be hacked by my home remedies which provide an alternative to standard medication, but with others you should rush to a specialist or at least to a pharmacy! Never underestimate any headache, especially if they come back, feel intensely paralysing, and nothing helps to alleviate them.

I do not dare dive into classification of all the different kinds of headache, and for good reasons. First, I am not a medical doctor and have never studied all the existing types of headaches and the right medication for each of them. Second, you can find such categorisation on any specialised website or in the right literature (1). And third, such a list would most certainly give you a boredom-induced headache. So let’s look at this from a different perspective. I believe that if you suffer from severe headaches and migraines, you have already sought out professional help.

Keep in mind that headaches or migraines are not a female excuse! One person out of ten suffers from migraines and, unfortunately, women are more prone to them (2). This is why I want to address our men. This sort of pain is truly paralysing and whoever experienced it knows that even a mere soft sound, a ray of light, subtle movement, or any smell can hurt like a thousand needles and scalpels. So please, never play down the significance of headaches and do not take them for excuses. If it really is used as an excuse, think about the state of your relationship, rather than overestimating the pain. A migraine can seriously disrupt the natural everyday flow of life and, in view of its prevalence, has an impact on not only the afflicted, but also healthcare. As is the case with many chronic and other diseases, more attention is being paid to the advantages and importance of prevention nowadays.

Before we dive into practical defence, let’s state the main differences between these two head aching phenomena.

• A common headache does not last as long as a migraine and manifests typically in the muscles and skin on the head and forehead. We feel like a vice is gripping our head, but we usually manage to move through space and carry out our activities, albeit with a lowered efficiency. A truly severe headache can have similarly crippling effects as a migraine and can also be dangerous.
• A migraine is a chronic disease of the blood vessels in the brain, lasts from several hours up to three days, and is more like a state of brain activity. It may include vertigo, nausea and vomiting, hot flashes or chills, and impaired vision. There is often a change of sensitivity to light, sound, and smell - everything becomes several times more intense and may cause painful sensations. Migraines can be perceived as localised, pulsating pain, and may render us incapable of normal functioning. Common medication for headaches usually has no effect on migraines.

There are many possible causes of headaches (besides a genetic predisposition and serious medical conditions which I shall not mention again and believe that you will have them checked out responsibly). Have you had too little or too much sleep? Is the weather or atmospheric pressure changing? Have you drunk too little, are you feeling very stressed, is something in your diet irritating you, are you feeling anxious, getting allergies, or are there any sudden changes happening in your life? Migraines can appear in the premenstrual phase of the cycle or even with the full moon, however strange it may sound. Hopefully, you don’t turn into a werewolf, though. Your first task in this defence against the dark arts is to find your triggers! Notice how your day went before the headache started and write down every suspect in a diary. The next time a headache comes, you might realise that you are closer to finding out the “serial killer of a painless life”. And careful, there doesn’t have to be only one trigger!

If you are pregnant or breastfeeding and suffer from a migraine, have it checked out to see if it is not a sign of another health problem. In pregnancy, treating migraines should steer clear of medication as much as possible, and should not be postponed in order to avoid elevated stress levels, sleep disorders, onset of depression and a lowered food intake (4).

And now, let’s get practical.

Antidotes to nervous headaches

I will obviously not present you with an alchemystic potion to cure headaches; instead, I offer you some practical tips of “occlumency” to protect yourself from them. In reality, it is also for myself that I am putting together this list because there is nothing better than having all your tricks in one sack and trying out a couple of them randomly, in case of need. So let’s get cracking! 

• Water intake

We may be missing some important minerals that we sweated out, especially on hot days. Add some salt to your water. When drinking tea, opt for those with calming effects, such as camomile. For severe headaches, choose dried ground-ivy (Glechoma hederacea) which can be snuffed in the form of powder.

• Invite some nitric oxide in and oxygenate your body

Treat yourself to a portion of beetroot, pumpkin seeds, watermelon, or rocket which can all support the production of nitric oxide. You can also try reishi, the adaptogenic mushroom, light physical activity, or just breathing through your nose.

• Alchemystic essential oils and massages

Do a little magic in your home laboratory and prepare a compress for yourself with lavender, lemon balm, mint, eucalyptus, lemon, rosemary, rose, thyme, or oregano. Choose the essential oil that you have at your disposal, but also according to how you feel. Do not overdo it with the scents! Instead of compresses, you can massage your temples, nasal bridge, and forehead with thyme or rosemary oil (the carvacrol they contain acts as an COX-2 inhibitor - in much the same way as ibuprofen). 

You can also try a herbal foot bath with a drop of lavender or mint oil. The hot water will cause blood rush to the feet, relieving pressure in the upper body.

• Calm down your nervous system

Get rid of stress and tension. Try some slow yoga, red lenses, silence, darkness, sleep, or take a walk in nature, in the fresh air. Play some 1-2 Hz frequency delta waves in your headphones - they will reduce the tension in the contracted muscles of the head.

• Invest in your future

Focus on long-term prevention, prevent the next episode from happening (I am referring, obviously, to a headache, not your favourite TV show). Support your body with cold therapy, meditation, good diet, and sufficient exercise.

• Never forget to see a specialist!

When a MiG-raine is chasing you

Many of the tips concerning classic headaches will also work for migraines, but there is a huge difference in sensitivity to external stimuli. In this part I will talk mainly about migraines caused by common factors, such as stress, long-term insufficient water intake, or triggers in the diet or behaviour. In case of serious problems, contact a medical doctor immediately!

And now the battle plan:

• First and foremost - sleep! 

Retreat in the healing darkness. Eliminate all light, noises, and smells and lie down. Personally, I find that nothing helps me combat a migraine more than sleeping as much as the body needs. Most of the other anti-migraine measures form part of a long run, rather than an acute help in case of an attack. The efficiency of these measures is always individual, so find out what works for you. If sleep is not an option at the moment, put on glasses with red lenses to relieve your head. During a migraine, try to move as little as possible, a walk can make the pain a lot worse. You have probably already noticed this from your own experience. 

• Water intake and magnesium

Many people who suffer from migraines experience a magnesium deficiency in the body and brain during a migraine attack. You should therefore pay attention to sufficient water intake and supplement chelated magnesium. Magnesium reserves in the body are depleted especially due to chronic stress, and this causes the blood vessels to become more prone to spasms. 

• To piercing pain - acupuncture, ointment, and massage

Massage your temples, nasal bridge, and forehead or - as my own sys calls it - “squeeze the devil out”. In a less intense attack, you can rub your temples with an ointment with reishi extract, nutmeg, menthol, and camphor. It has a cool-and-heat effect and other smells are usually unbearable during a migraine. However, even this ointment can be simply too much. Listen to your sensitive senses. 

Some people may find well-executed acupuncture very helpful. It tends to be even slightly more effective and a lot safer than standard medication (5).

• Food and other external factors

I recommend you explore this point with great attention. First find out if you have any food sensitivities. Feast on foods rich in magnesium, such as whole-grain cereals, legumes, leafy greens, pumpkin seeds, and Brazil nuts. If you suffer from migraines, be careful with fermented foods which can trigger them through released histamine. In addition, try to avoid processed and instant foods with monosodium glutamate (MSG).

These other food-related tips are meant specifically for your experimentation - different things work for different people. Try reducing fatty foods (except for omega-3 fatty acids which are highly recommendable) and vegetable oils (extra virgin olive oil can help some people, it really is all about experimenting). Low quality fats increase oestrogen production and this can contribute to migraines. You can also experiment with avoiding or cutting down on red wine, chocolate, ripened cheeses, dairy products, citrus fruits, wheat, caffeine, smoking, contraception, standard medication for headaches and artificial sweeteners sucralose and aspartame. Eliminating caffeine from your diet might help if you drink coffee regularly, several times a day. On the other hand, if you usually don’t drink coffee, it might help with the migraine. Consult all your strategies with an allergologist or other attending physician. Focus on caring for your gut.

• An alchemystic medical kit and supplements

I will open by recommending ginger tea (in my opinion, it has the power to sort out any problem including a clogged toilet and broken-down washing machine) which can suppress the production of prostaglandins and nausea.

Other helpful herbs that I have encountered in relation to migraines may be feverfew (Tanacetum parthenium) and the root of butterbur (Petasites hybridus). You can also try riboflavin (vitamin B2) 

• Other ways of investing in your future

The same as with normal headaches, think mainly about long-term prevention and try to prevent future episodes. Support your body regularly by cold therapy, meditation, yoga, a balanced diet, and plenty of exercise outdoors. Avoid an excess of stress and overstimulation as much as possible. 

• Support your mitochondria and they will support you in turn

Refuel your batteries through physical activity, red-light therapy, intermittent fasting here and there and a reduced toxic load. There are many supplements that help to support them, including resveratrol.

• Never forget there are professionals to help you!

Keep a cool head and s(ys)tay golden.

Bibliography:

1. Headache Classification Committee of the International Headache Society (IHS). The International Classification of Headache Disorders, 3rd edition (beta version). Cephalalgia. 2013 Jul;33(9):629-808. doi: 10.1177/0333102413485658. PMID: 23771276.
2. Woldeamanuel YW, Cowan RP. Migraine affects 1 in 10 people worldwide featuring recent rise: A systematic review and meta-analysis of community-based studies involving 6 million participants. J Neurol Sci. 2017 Jan 15;372:307-315. doi: 10.1016/j.jns.2016.11.071. Epub 2016 Dec 3. PMID: 28017235.
3. Goadsby PJ, Holland PR, Martins-Oliveira M, Hoffmann J, Schankin C, Akerman S. Pathophysiology of Migraine: A Disorder of Sensory Processing. Physiol Rev. 2017;97(2):553-622. doi:10.1152/physrev.00034.2015.
4. Negro A, Delaruelle Z, Ivanova TA, Khan S, Ornello R, Raffaelli B, Terrin A, Reuter U, Mitsikostas DD; European Headache Federation School of Advanced Studies (EHF-SAS). Headache and pregnancy: a systematic review. J Headache Pain. 2017 Oct 19;18(1):106. doi: 10.1186/s10194-017-0816-0. PMID: 29052046; PMCID: PMC5648730.
5. Giovanardi CM, Cinquini M, Aguggia M, Allais G, Campesato M, Cevoli S, Gentili F, Matrà A, Minozzi S. Acupuncture vs. Pharmacological Prophylaxis of Migraine: A Systematic Review of Randomized Controlled Trials. Front Neurol. 2020 Dec 15;11:576272. doi: 10.3389/fneur.2020.576272. PMID: 33391147; PMCID: PMC7773012.
   
   
6. 

Biohacker Summit, Helsinki 2022 - Part II

Welcome to part II. In my first article, I explained what Biohacker Summit is about and its purpose. Then I mainly focused on presenting some of the newest technological innovations and ideas that were introduced at the summit in Helsinki. Apart from technological gadgets and supplements, however, the stage witnessed talks on topics that even our grandmothers and great-grandmothers were interested in.

Modern science meets ancient wisdom

Biohacking is usually mentioned in the context of optimising human performance, health, and wellbeing. This is achieved through latest scientific discoveries and advanced technology, and the whole thing rests on personal experimentation backed by data. If you expected only talks about supplements, resveratrol or NAD+ at a Biohacker Summit dedicated to longevity, however, the following article may surprise you. Other ways of achieving longevity include breathwork, herbs, or sexuality, for instance…

The less you breathe, the longer you live

Kasper van der Meulen is a renowned Dutch teacher and scientist who studies and devotes himself to breath. In the past, breathwork was commonly considered a kind of medical intervention meant for people with respiratory issues. In other parts of the world (usually in the west), breathing techniques were then generally viewed as a vague spiritual practice. Times change, however, and breath has been getting more and more attention in our society.

So what is the link between breath and longevity? Kasper mentioned a study which implies that our lung capacity is one of the best indicators for predicting one’s life expectancy. The good news is that we can increase our lung capacity through conscious breathing. Kasper also considers conscious breath to be one of the most effective tools when facing the challenges of the modern world. The thing is that breath can help us alter our state, both physiological and mental. The appropriate (and correctly performed) breathing technique will help us consciously optimise our mental health (especially in case of anxiety or depression), but also stimulate our inner organs and improve their blood perfusion. In this way, every single inhalation gives us the opportunity to change our condition and face the world in a state of greater preparedness.

How can you implement this technique into your daily life? You can start by dedicating 3 minutes to yourself - in the morning, after lunch, and after dinner - during which you will intentionally reduce and limit your breathing.

There are other ways in which you can boost your lung capacity, too. Have fun with it!☺You can sing, play the flute, saxophone, or the Australian didgeridoo, for example!

Bonus: If you feel you are at a risk of losing focus while reading this article, try the following of Kasper’s techniques.

Fancy a mushroomy coffee?

We Czechs are a mushrooming people. When I tell my Welsh friends how I used to spend entire days in the forest with my grandmother, looking for boletes, chanterelles, parasol mushrooms and weeping milk-caps (and those were precious finds!), they listen longingly and ask me to take them mushrooming in the Czech Republic. Although we are admirably knowledgeable about Czech mushrooms, our knowledge regarding adaptogenic mushrooms is still in its mycelium, so to speak.

Erik Puro was the one to broach the subject of the potential and powers of these organisms at the summit. Erik loves the soil, the environment and the health of humans and the entire ecosystem. In the south of Finland he created a true mushroom kingdom / company / farm KÄÄPÄ Mushrooms, where he grows adaptogenic mushrooms. No worries, these are not hallucinogenic “magic” mushrooms and they do not alter our consciousness. They do have certain effects on us though. Adaptogens, when used over a longer period of time, help the body to adapt more easily to both physical and emotional strain - stress, whether it be stress in the form of a disease, intense athletic training, or the stress from reading the morning papers. 

Some examples of adaptogenic mushrooms include the chaga, reishi, or Lion’s Mane, and others. We revere them because they contain a number of bioactive substances, among them various beta-glucans, which have a beneficial effect on our immune system and help us fight off undesirable bacteria. Another great thing about adaptogenic mushrooms is that you can treat yourself without having to cook them (considering today’s electricity prices and outside temperatures, this is definitely a plus), as they come in different forms, such as powders or concentrated tinctures. You can simply place a few drops directly under your tongue or mix them into your coffee.

In case your inner mushroom hunter just became interested in adaptogenic mushrooms, I have some good news. We at Systers are interested in them as well. We have personally tested Erik’s KÄÄPÄ Mushrooms tinctures and you can get yours here. I myself took a few drops of Lion’s Mane before writing this article. Roarrr! 

One of the keys to longevity might be growing in your garden

Mauri Åhlberg took it upon himself to remind us that the wisdom of our ancestors and of ancient civilisation forms an important part of biohacking. He brought an impressive bunch of assorted herbs and plants. It is precisely herbs, wild edible herbs specifically, that professor Mauri has dedicated his studies to. And how does he claim they relate to longevity?

Many wild herbs and plants contain a number of vitamins, minerals and other substances (phytochemicals) that are beneficial to human health. Phytochemicals are secondary compounds produced by the plants for their protection. Why? Well, have a go, try surviving in a meadow or a glade, under scorching sun, in howling wind, where somebody is constantly trying to nibble at you. Phytochemicals render the plants stronger and more resilient. And if you make a colourful salad with these plants, they will lend you their antiviral, antibacterial, and antimicrobial properties. In this way, by mixing different wild edible plants, you can prepare a tasty dish which will support your health and longevity.

Professor Mauri recorded his research in a book. He describes the individual plants, offering also his phytochemical and toxicological studies, which show that the mentioned plants are safe to eat. And what was the professor’s main message?

The more time we spend in nature, admiring its beauty, picking and eating wild plants, the stronger our bond and unity with nature will be. Such a bond is at the core of everything

Healthy sexuality and love as an often ignored element of longevity

One of the lectures definitely worth mentioning was the one given by Anna Lindfors. Anna analysed the problem of sexuality including such topics as low sex drive, painful sex, or difficulty achieving orgasm. A reported 40% of all women and 60% of men have some kind of sexual dysfunction. A 10-minute foreplay is often not enough for women, and 80% of us struggle to achieve orgasm through sexual intercourse only. Some men, in turn, cultivate unrealistic expectations regarding sex in their heads. One of the consequences is a feeling of failure if their partner does not orgasm during sex. Generally speaking, the level of sex education in our society is mostly insufficient and the topic is often associated with feelings of shame, sometimes even guilt and fear.

Many people nowadays try to optimise and improve their lives through exercise, diet, or sound sleep, which is great. We can pay similar attention to our sex life and sexual health, however. Sexuality is more than just your sexual orientation. It is an essential factor of our health, wellbeing, and longevity. A commonly neglected factor, I might add. Anna sees sexuality as the core of our wellbeing, our inner power. In sexuality, all the elements of the self meet - our values, beliefs, desires, relationships, our body, thoughts, and emotions.

"You can have the newest health tech and top-notch supplements, but if you don't heal your traumas and work on relationships, how can you become an optimised human being?"

Naming and accepting the signs of sexual problems or dysfunctions is the first step on your way to solving them. As Anna herself says:

“It is time to reconnect with your inner, true SELF.
That will allow you to connect intimately with others around you.”

Conclusion

The June Biohacker summit only confirmed that we live in a time where science and spirituality can walk hand in hand and enrich our modern lives. It is possible to respect and explore the depths of a spiritual practice while explaining, clarifying, and demystifying it in the western language of modern science. 

Ageing concerns us all. At present, people all around the world are looking for ways of optimising the human body so that it can retain its ability of tissue renewal and regeneration until advanced age, which would allow us to enjoy a quality life. There will be ever more information, data, therapies, and recipes for longevity. Do not let it overwhelm you, remembering the words of Seneca, the Roman philosopher:

“A peaceful life cannot be achieved if too much time is spent pondering its prolongation.”

 

The practice of sauna is ancient, with evidence that goes back thousands of years. It can vary in form and execution in different cultures of the world. The most popular variant, which we all probably know, is the Finnish sauna. Another form, less common but of increasing popularity, is the sweat lodge - a traditional purifying ritual of Native Americans. There exist different variants, depending on the culture.

The purpose of this practice is virtually the same everywhere, however. It is about purifying the body and mind, and some peoples also recognise its spiritual dimension. We will now have a look at the measurable benefits of sauna, while you can also look forward to different protocols and our personal experiments in next articles.

Recently, sauning has become literally a hot topic in the field of scientific research. It has been shown that hyperthermia is a great way to increase your life expectancy, slow down ageing, and improve your health in general.

The benefits of sauning

Over the last couple of months, we have described in great detail the benefits of cold therapy for women in all the different stages of their lives. Also, we have produced an e-book on the topic. Heat therapy has similar final effects as cold therapy, only the way is different. Both of these paths have their own merits and you can even combine them freely. If you cannot go to a public sauna during the pandemic, you might consider getting one for your home after reading these lines.

Reducing inflammation and effects on depression

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. (1) Most of you, who take an interest in biohacking, your own biology optimisation, or work as trainers in different areas, know that inflammation is a big issue. Many people know of acute inflammation which can occur as the consequence of a small injury, for example, where we can observe redness and swelling. Some of you, however, might also be aware of chronic inflammation. In biohacking, we look for ways of optimising the levels of inflammation in the body and reduce the chronic kind. The problem is that chronic inflammation happens on the cellular level and we often cannot see or distinguish it. If it runs rampant in our body, we become more susceptible to mental disorders, such as anxiety, depression, and panic attacks, but also physical ailments - cancer, diabetes, cardiovascular and neurodegenerative diseases. (2) (3) (4) It has become 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. (5) (6)

In another study, performed on 28 mildly depressed participants, it was found that 4 weeks of regular sauna practice 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. (7) This is fascinating also because we see similar results in cold therapy, only the way is different, and for some more accessible and pleasant. Personally, I struggle more with thermotherapy than with cold therapy. That is why it is important to listen to your individual body and choose your own path.

Even more impressive are the findings of a different study with 30 participants with diagnosed depression. The subjects were exposed to whole-body hyperthermia treatment. During the process, their body temperature was increased to 38.5 °C which had a demonstrable antidepressant-like effect. These effects persisted for up to 6 weeks after the termination of the experiment. (8)

Cognitive functions & neurogenesis

Cardiovascular problems usually affect the blood supply to the brain and the peripheral nervous system, rendering it insufficient, which in turn affects cognitive functions. A decrease in cognitive functions also acts as an important factor in our predisposition to various neurodegenerative diseases including Alzheimer’s disease. (9)

Just as occurs during exercise or in a short-term physical strain, the level of one particular neurotrophic factor, BDNF, increases in our brain when we expose ourselves to heat in the sauna. This molecule is absolutely essential for our health and everything we do. If it decreases, so does our energy level and our memory. This protein acts on neurons in both the central and peripheral nervous system and encourages growth of new neurons. At the same time it reduces anxiety and depression and improves our overall mental wellbeing. (10) (11) BDNF also affects our appetite - the feeling of being satiated or not. There are several different ways to increase this factor - from sauning and cold therapy to medicinal mushrooms, like Lion’s mane, for example.

Endogenous drug-like factors

Endogenous drug-like factors, such as norepinephrine or prolactin, have an effect on our mental health in the long run. The former enhances alertness, attention, and focus. The latter encourages myelin growth, which speeds up the functioning of the brain, an important aspect of damaged nerve cell repair. Prolactin is a peptide hormone produced by the pituitary gland and it stimulates the production of milk. During pregnancy, the levels of this hormone increase significantly and, if a woman breastfeeds, they remain high several months after childbirth. (12) (13)

One Czech scientific study focused on analysing the heart rate of 8 males and 8 females in order to determine whether differences between the sexes exist. They found that hyperthermia resulted in a much more elevated heart rate in women than in men. Sauna induced prolactin production was also higher in women. (14) However, the production of this hormone in response to physical strain or psychological stress is the same in both sexes.

In conclusion

Most studies which demonstrate the benefits of sauning include a certain protocol that dictates for example three 10-20 minute rounds of exposure to temperatures of 70-90 °C with 10-30 minute breaks in between for the body to adapt. Sweat lodges, on the other hand, are entirely different. The whole process can go uninterrupted for 2 or 3 hours. I have that experience and, honestly, I thought I was going to die there. When I crawled out after 2.5 hours, I thanked god for being alive. When I looked in a mirror, though, I looked 20 years younger. I am not joking, I looked like a 13-year-old! But I never went back. It is hard to say whether this technique is safe. Personally, I do not think so, although I respect that it is a tradition of Native Americans. Even here, in the Czech Republic, there are now many people who can guide you through the process safely. It is simply a different way of exposing yourself to heat. 

At Systers, we encourage stress microdosing and sustainability. If you administer cold or heat in doses, the chances grow that you will persevere and practise regularly.

Bibliography:

1. https://linkinghub.elsevier.com/retrieve/pii/S0140673613616116
2. https://www.nature.com/articles/jhh2013111
3. https://www.foundmyfitness.com/topics/sauna#bibid-5ad51278fccd8755653f6c2adb2badc7
4. https://www.foundmyfitness.com/topics/sauna#bibid-f5f512eb3268c4f52b99af6e507c0469
5. https://www.nature.com/articles/npp201517
6. https://jamanetwork.com/journals/jamapsychiatry/fullarticle/1370458
7. https://journals.lww.com/psychosomaticmedicine/Abstract/2005/07000/Repeated_Thermal_Therapy_Diminishes_Appetite_Loss.21.aspx
8. https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2521478
9. https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1748-1716.1994.tb09689.x
10. https://pubmed.ncbi.nlm.nih.gov/23897689/
11. https://www.sciencedirect.com/science/article/abs/pii/S0306453010001423?via%3Dihub
12. https://linkinghub.elsevier.com/retrieve/pii/S0006899304006493
13. https://www.jneurosci.org/content/27/8/1812
14. https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1748-1716.1994.tb09689.x