This Simple Sauna Mistake Increases Dementia Risk — Dr. Rhonda Patrick

About this video

• Video Title: This Simple Sauna Mistake Increases Dementia Risk — Dr. Rhonda Patrick
• Channel: Tim Ferriss
• Speakers: Tim Ferriss, Dr. Rhonda Patrick
• Duration: 00:08:57

Overview

This video discusses the health benefits of sauna use, particularly in relation to brain health, and explores potential risks associated with extreme heat. Dr. Rhonda Patrick shares findings from studies on sauna use and mortality, dementia risk, and the role of heat shock proteins. The conversation also touches on the effectiveness of hot tubs and hot baths as alternatives and personal usage habits.

Key takeaways

• Sauna use and reduced mortality: Studies suggest a dose-dependent relationship between sauna frequency and reduced all-cause mortality. Using a sauna 4-7 times per week was associated with a 40% lower risk compared to 2-3 times per week.
• Sauna use and reduced dementia/Alzheimer's risk: A Finnish study indicated that frequent sauna use (4-7 times per week) was linked to a 66% lower risk of dementia and a 65% lower risk of Alzheimer's disease.
• Heat shock proteins and brain health: Heat stress, such as that from saunas, activates heat shock proteins, which help repair damaged or misfolded proteins and prevent aggregation, a process implicated in Alzheimer's disease.
• Risk of excessively high sauna temperatures: A Polish study suggested that using saunas above 190°F (approximately 88°C) may actually increase dementia risk, while temperatures below this were protective.
• Alternatives and personal habits: Hot tubs and hot baths (maintained at around 104°F or 40°C for 20 minutes) can offer comparable benefits to saunas. Dr. Patrick uses both hot tubs and saunas, often incorporating them into her post-workout routine or for sleep improvement.