Men’s Health: Alzheimer’s Risk, Brain Health, and Sauna

June is Men’s Health Month, aimed at empowering men to take charge of their health and live longer, healthier lives. One area that we think deserves more attention? Brain health in men.‍

Alzheimer's Disease and cognitive decline affect millions worldwide [ 1 ], yet many men aren’t aware of the preventive choices they can make now to improve their brain health later on. The good news is that promising lifestyle strategies may help reduce risk and support long-term brain function.

Among eating well, being physically active, and prioritizing sleep, regular sauna use has recently gained support as a way to improve brain health and help reduce your risk of cognitive decline. Let’s dive into science. 

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First, What is Alzheimer’s Disease?

Alzheimer’s Disease is the most common type of dementia, impacting 7 million people today - a number that is expected to reach 20 million by 2060 [ 1 ]. It’s a progressive cognitive decline that typically begins around age 60 and worsens over time [ 1 ], and both women and men are affected. Women tend to be diagnosed at a higher rate than men, and this difference is likely due to women living longer than men (and thus having more years in which to be diagnosed) [ 2 ].

Men may experience different symptoms than women, like agitation and impulsivity, as well as noticeable changes in tasks that require planning or organization (executive function) [ 2 ]. Plus, men are typically less likely to go to the doctor for minor symptoms than women, potentially making it harder to get a diagnosis sooner.  

People living with Alzheimer’s Disease often first notice mild changes, but these symptoms quickly progress, eventually leading to an inability to perform daily activities or even respond to their environments  [ 3 ]. Beyond the individual, Alzheimer’s Disease also affects families and communities. Family members caring for loved ones with Alzheimer’s Disease are more likely to experience anxiety and depression compared to caregivers of people with other conditions [ 1 ]. 

Alzheimer’s Disease is one of the most pressing brain health issues of our time. While more research is needed, taking control of lifestyle choices can play a protective role .  Let’s dive into the current research, specifically for men’s brain health and saunas. 

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How Saunas Boost Men’s Brain Health 

A growing body of research suggests that regular sauna use may lower the risk of cognitive decline and Alzheimer’s Disease, and most of the studies have been done in men. Let’s unpack two studies in this area: 

1. More Frequent Sauna Use Lowered Risk for Alzheimer’s Disease: In 2016, a leading Finnish research team shared findings from a 20-year follow-up of about 2,000 men [ 4 ]. They found that men who reported moderate (2-3 times/week) to high (4 or more times/week) frequency of sauna use had significantly lower risks of dementia and Alzheimer’s Disease than those who used a sauna just once a week or less [ 4 ]. 
2. More Frequent Sauna Use was Linked to A Lower Risk of Dementia: A larger-scale study led by Dr. Paul Knekt tracked 14,000 men and women, aged 30 to 70, over a 30-year period, periodically assessing various health metrics  [ 5 ]. The study found that frequent sauna use was linked to a reduced risk of dementia. Participants who used the sauna 9-12 times per month had a 50% lower risk of developing dementia compared to those who used it less frequently  [ 5 ].

Taken together, these results suggest that booking 2-3 sessions a week, or 9-12 sessions per month, at Perspire may provide a helpful dose of sauna, offering Alzheimer’s prevention for men.

More research is needed to understand exactly how long-term sauna use boosts brain health. But, it is well established that much like exercise, heat therapy increases blood flow, aids in improving sleep, enhances cardiovascular health, and can reduce inflammation - all markers of improved healthspan, and a healthier brain [ 7 ].

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Other Natural Ways to Improve Brain Health

Age is the number one risk factor for developing cognitive decline, including Alzheimer’s Disease. While we can’t change certain risk factors like age, family history, or genetics, researchers believe that we can take control of prevention strategies like the ones outlined below: 

1. Stay Physically Active: Regular exercisers have a 20% lower risk of cognitive decline than those who are physically inactive [ 7 ]
2. Maintain a Healthy Heart: Read more on that here
3. Prioritize Sleep: Poor sleep patterns, such as trouble falling asleep or staying asleep, are linked to an increased risk of Alzheimer's Disease [ 8 ]
4. Stay Connected: Socializing, staying engaged with your community, and participating in mentally stimulating activities can help lower the risk of Alzheimer’s Disease [ 8 ]
5. Stick with your Check-ups: Seeking regular care from your healthcare provider can help you objectively track health metrics and get the wrap-around care you need as you age

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Key Takeaways

• Alzheimer’s Disease has a widespread impact on both men and women. Men may experience different symptoms than women and may wait longer before seeking care, potentially delaying diagnosis.
• While you can’t change risk factors like age or genetics, you can take control of your daily and weekly habits, especially the ones that may impact your brain health.
• Research shows that staying physically active, maintaining heart health, getting quality sleep, and staying socially engaged can help keep your brain strong.
• 2-3 sauna sessions per week are emerging as a strategy to reduce the risk of Alzheimer’s Disease and cognitive decline.
• For individualized questions about your health, check in with your healthcare provider sooner than later. 

If you’re ready to begin proactively improving your brain health, consider adding Perspire’s infrared sauna into your wellness routine. Find a studio near you today!

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References:

1. Centers for Disease Control and Prevention. About Alzheimer’s Disease and Dementia. Accessed September 16, 2024. Available at: https://www.cdc.gov/alzheimers-dementia/about/alzheimers.html?CDC_AAref_Val=https://www.cdc.gov/aging/aginginfo/alzheimers.htm
2. Mielke MM. Sex and Gender Differences in Alzheimer's Disease Dementia. Psychiatr Times. 2018 Nov;35(11):14-17. Epub 2018 Dec 30. PMID: 30820070; PMCID: PMC6390276. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC6390276/
3. Alzheimer’s Association. 10 Early Signs of Alzheimer’s Disease. Accessed September 17, 2024. Available at: https://www.alz.org/alzheimers-dementia/10_signs
4. Tanjaniina Laukkanen, Setor Kunutsor, Jussi Kauhanen, Jari Antero Laukkanen, Sauna bathing is inversely associated with dementia and Alzheimer's disease in middle-aged Finnish men, Age and Ageing , Volume 46, Issue 2, March 2017, Pages 245–249, https://doi.org/10.1093/ageing/afw212
5. Knekt P, Järvinen R, Rissanen H, Heliövaara M, Aromaa A. Does sauna bathing protect against dementia? Prev Med Rep. 2020 Oct 2;20:101221. doi: 10.1016/j.pmedr.2020.101221 . PMID: 33088678; PMCID: PMC7560162.
6. Patrick RP, Johnson TL. Sauna use as a lifestyle practice to extend healthspan. Exp Gerontol. 2021 Oct 15;154:111509. doi: 10.1016/j.exger.2021.111509. Epub 2021 Aug 5. PMID: 34363927. https://pubmed.ncbi.nlm.nih.gov/34363927/
7. Alzheimer’s Society. Physical Activity and the Risk of Dementia. Accessed Sep 17, 2024. Available at: https://www.alzheimers.org.uk/about-dementia/managing-the-risk-of-dementia/reduce-your-risk-of-dementia/physical-activity#:~:text=Research%20has%20shown%20that%20people,studies%20into%20exercise%20and%20dementia . 
8. Mayo Clinic. Alzheimer’s Disease. Accessed September 17, 2024. Available at: https://www.mayoclinic.org/diseases-conditions/alzheimers-disease/symptoms-causes/syc-20350447#:~:text=It's%20characterized%20by%20changes%20in,thinking%2C%20behavior%20and%20social%20skills . 

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