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7 Ways Sauna Can Help You Live Longer
Regular Sauna Use Can Lower the Risk of Death by as Much as 40% Heat therapy has been used for thousands of years in cultures worldwide. Ancient tribes were able to intuitively pick up on the benefits of our body's mechanism for perspiration – leveraging it for purification and well-being. In Africa, the first saunas were built to rid the body of disease. In Scandinavian and Eastern European cultures, saunas date back thousands of years – built to relax the mind and body. While these early saunas were primitive and rudimentary in design, the stimulating, therapeutic effects hold true and continue to be a cultural cornerstone. And now, science has pulled back the curtain to reveal a staggering number of benefits to regular sauna use. But, for the sake of this article, we’ll cover the 7 biggest ones. What Happens When We Step into a Sauna? When the body is exposed to intense heat, it triggers a cascade of physiological responses. Short, acute exposure to temperatures ranging from 113°F to 212 °F (45 °C to 100 °C) elicits mild hyperthermia (an increase in the body’s core temperature). This induces a process in which your body works to restore the balance among its systems needed to survive – also known as homeostasis. Research shows that a robust physiological response kicks in to achieve this, conditioning the body for future stress a.k.a building stress resilience. Some of the key responses in the body include the release of: Dynorphins (opposite of endorphins) Brain-derived-neurotrophic-factor (BDNF) Heat Shock Proteins Human Growth Hormone (HGH) There is now undeniable data showing that these mechanisms unlock a wealth of benefits associated with longer life, including cardiovascular, neurological and metabolic benefits. For instance, the Kuopio Ischaemic Heart Disease Risk Factor Study (KIPH) - one of the most prolific, ongoing cohort-based studies around sauna use - found among the 2269 middle-aged men from Eastern Finland an association between sauna use and a reduced risk of age-related health conditions. This includes cardiovascular and neurodegenerative disease, metabolic dysfunction and immunological decline. So, how exactly does getting really, really hot a few times a week help you live longer? Let’s take a look at the science. How Saunas Can Extend Your LifeSpan Supports Cardiovascular Health Regular sauna use can significantly lower your risk of cardiovascular death. Sauna triggers the same mechanisms in the brain and body that occur during cardiovascular exercise – with cardiac output increasing by as much as 70%. In order to cool down and regulate body temperature, heart rate and blood flow increase, along with vasodilation of blood vessels. Evidence suggests that regular sauna use decreases the risk of cardiovascular disease (CVD) in men and women. In the KIHD study, it was noted that the risk reduction was dose-dependent - With a 22% reduced risk in men who used it 2-3 times per week, and a 63% reduction when used 4-7 times per week. Protects against Neurodegenerative Disease Heat stress triggers the production of neuroprotective brain chemicals. During a sauna session, nerve cells release neurotrophic factor proteins such as BDNF, stimulating the production of new neurons, as well as jumpstarting the production of other brain chemicals necessary for brain health. A 2016 article published in nature.com, highlighted the connection between BDNF and Alzheimer’s – suggesting stimulation of BDNF has protective effects on the brain and is a ‘promising treatment’ against neurodegeneration. Dr. Rhonda Patrick goes into great detail on how BDNF delays brain aging by increasing neurogenesis and neuroplasticity – meaning sauna can be a promising strategy to keep your brain young and sharp. This may, in part, explain the associations that have been found between regular sauna use and reduced risk of dementia and Alzheimer’s. The KIHD studies revealed a significantly lower risk of developing conditions such as dementia and Alzheimer’s disease. Men who used the sauna 4-7 times per week had a 66% lower risk of developing dementia and a 65% lower risk of Alzheimer’s when compared to men who reported using it only once per week. Boosts Growth Hormone Sauna can help preserve muscle mass and protect the body against age-related muscle atrophy (sarcopenia) Human growth hormone (HGH) is a peptide responsible for cell growth and regeneration, driving the growth of muscle tissue, bone integrity, and fat oxidation. So, it’s no surprise biohackers and longevity enthusiasts salivate at the prospect of leveraging it for anti-aging. The reality is, as we get older, maintaining and building lean muscle mass, increasing bone density, and minimizing fat storage becomes an even higher priority – as these are important health markers for long life. Low muscle mass is associated with an elevated risk of all-cause of mortality, strongly suggesting its role in improving health and lifespan. And unfortunately, HGH starts to gradually decline in our 20s and 30s. However, the sauna can be an excellent tool to elevate HGH. In fact, one study showed that a sauna can increase HGH by up to 16-fold. In addition, the release of heat shock proteins helps repair muscle tissue, making it a good protocol for recovery after workouts. Improves Mental Health The Sauna is a highly popular tool to relieve stress and anxiety. The release of dynorphins and BDNF can play a role in healing anxiety and depression. Heat stress triggers the release of dynorphins which play a role in the thermal regulation of body temperature. The exact opposite of endorphins, these are responsible for signalling sensations of discomfort. Interestingly, this causes the body to become more sensitive to beta-endorphins – meaning it takes less stimulation to ‘feel good’ even when not in the sauna. This suggests that the sauna may be effective in fighting depression. BDNF has been shown to play a role in the pathophysiology of psychiatric disorders with low levels, or dysfunction, associated with depression. And many existing anti-depressants on the market boost BDNF in the hippocampus as potential means of treatment. There are some studies that have explored how saunas can help reduce symptoms of depression. In one randomzied control trial involving 28 individuals diagnosed with mild depression, those who received 4 weeks of sauna therapy experienced an improvement in symptoms such as anxiety and appetite. And to cite the KIHD studies once more, men who used the sauna at least 4 times per week also had a 77% reduced risk of developing psychotic disorders. Enhances Immunity & Stress Resilience Sauna also induces hormesis – enabling the body to build back stronger. The intense bout of heat releases heat shock proteins from our cells in response to stressful conditions. This is the process of deliberately introducing a mild stressor with the goal of creating just enough physiological damage to repair and become even stronger than previously – similar to the process of building muscle. These play an important role in bolstering our immune function. One 2013 study demonstrated that just a single sauna session, and the subsequent release of shock proteins, increased white blood cell, lymphocyte, neutrophil, and basophil counts in both trained and non-trained athletes. Research also suggests that specific heat shock proteins play a role in activating our existing immune system responses, such as natural killer cells. Lowers Inflammation Sauna has been shown to reduce markers of oxidate stress - a source of inflammation. It is widely accepted that inflammation is a key driver behind chronic diseases. The release of heat shock proteins helps elevate glutathione levels, which plays a pivotal role in many functions including reducing oxidative stress and fighting inflammation. A study involving 2084 men aged 42-60 who participated in regular sauna bath sessions found it led to a significant reduction in C-reactive protein (a leading blood marker of systematic inflammation). With 4-7 times per week yielding the best results when compared to less frequent sessions. Boosts Mitochondrial health Sauna boosts mitochondria synthesis – the most essential cells for longevity and energy production. The fundamental blueprint for anyone on a quest to maximise their lifespan is to boost mitochondrial health. This is because mitochondria dysfunction is a root cause of ageing. So, by preserving the integrity of mitochondria cells, and creating new ones, it may help extend one’s lifespan. And in one study, just 6 days of heat stress increased mitochondrial function by 28% How Long, How Hot and How Often? As the bulk of the evidence indicates, frequency is key. For general health (and longer life), try to get in 2-4 sessions per week. The optimal temperature should be anywhere between 80-100 ℃; 176-212 ℉. To leverage the benefits of growth hormone release, you’ll have to resist temptation and use it infrequently - once per week or less. According to the peer-reviewed literature, you should undergo 30-minute intervals with cool-down periods in between. For instance, 30 minutes of sauna, followed by a 5-minute cooldown, then 30 more minutes, cool down again. Then repeat a few hours later in the day. That’s four 30-minute sauna sessions in one day. What if I Don’t Have access to a Sauna? The sauna can be something of a luxury for many people. Or simply can’t find one within their proximity. However, the sauna is just one of many scientific levers you can pull to optimise your health and stay young, and liver longer. For instance one of our best-selling products, Glycine, produces similar longevity-enhancing benefits. Like boosting glutathione (critical in fighting against free radicals caused by oxidate stress ); playing a key role in phase II liver detoxification; promoting deep, restful sleep for optimal cellular repair; enhancing brain function, and a lot more you can read about here. Conclusion The longevity benefits of sauna are strongly supported by the literature and even just two 30-minute sessions per week can yield fantastic general health benefits to increase your lifespan. If for whatever reason, you cannot access a sauna, you can harness similar benefits for longevity through protocols like hot and cold showers, fasting, exercise and specific dietary supplementation (like the longevity-based supplements we source at Centenarius Nutrition).
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Sleep & Mood are connected
Do you suffer from poor sleep or no sleep? If you find yourself stressed during the day and at your wit’s end, it may be the reason why getting a good night’s sleep has become hard for you. The reverse is also true. Our ability to catch a good eight hours of sleep affects our mood the next day. Whether or not we acknowledge it, our sleep and mood are connected. Many studies have established that stress, anxiety, and depression affect our ability to sleep and vice-versa. If you want to wake up feeling refreshed, have more energy, and get better sleep, it may be time to look at supplements that can improve your mood and your resilience to stress. In the following article, we take a closer look at sleep, our mood, and the connection between the two. We also examine a supplement that can improve our overall well-being so that you can enjoy better quality rest and wake up feeling ready to seize the day. Why Is It Important To Get Enough Sleep? There are many reasons why good sleep is important. Perhaps the most important reason of all is restful sleep leads to a longer life. Let’s review the benefits of good sleep: Better Physical Health Studies suggest that sleeping for less than 6 hours a day can lead to obesity, diabetes, kidney problems, high blood pressure, and cardiovascular diseases. In extreme situations, it can also lead to a stroke! If you’re trying to be fit and improve your physical health, lack of sleep can seriously hinder your progress. This is because sleep helps to balance the hormones known as ghrelin and leptin. They make you feel hungry and satiated. If these hormones are unbalanced due to lack of sleep, your appetite can drastically increase and cause you to eat more. In fact, your chances of becoming obese increases by 41 percent. In addition, sleep affects how your body processes insulin. This is why lack of sleep can cause your blood sugar levels to shoot up and can put you at risk for diabetes. That’s not all. Without the right amount of sleep, your immune system becomes compromised leaving you vulnerable to common infections and illnesses. Add to the list the lethargy and grogginess that accompanies sleep deprivation and you’re less likely to stick to your workout regime. Concentration and Stamina Have you ever noticed how after a poor night’s sleep you find it harder to concentrate and perform your regular activities? That’s sleep deprivation and it can get worse if it continues for days or weeks. If you don’t get enough sleep, it will affect your productivity and performance. You may take longer to do certain tasks due to impeded brain function and a slower reaction time. Plus, you’re also more prone to making mistakes if you haven’t slept well. Not to mention that correcting these mistakes can further affect your productivity and output. Another unwanted side effect is microsleep or brief moments of sleep that happen while you’re awake but your brain momentarily “shuts down.” As you can imagine, this is extremely dangerous. According to the National Highway Traffic Safety Administration, there are around 100,000 car crashes, almost 800 deaths, and around 50,000 injuries each year due to people who are too drowsy to drive. Improves Neurological and Emotional Well-being Sleep enables your brain to function properly and prepare for the day ahead. A good night’s rest is, therefore, essential if you want to learn new things and retain information better. It also enhances your problem-solving abilities, attention, and creativity. You can feel emotionally low if you haven’t slept well. Anger, irritability, moodiness, lack of motivation, depression, impulsivity, and stress are all linked to less sleep. If you wish to be happier and healthier, you should be clocking in 8 hours of sleep. If you’re struggling to sleep, it may be due to underlying factors like your mood. How Does Your Mood Affect Sleep? While sleepless nights can affect your mood and make you feel negative, angry, and irritable, the reverse is also true since moods and emotions can affect sleep. We live stressful lives and it’s no secret that stress and anxiety can lead to sleepless nights. If you’re worried or stressed about something throughout the day, it’s likely to cause “mental hyperarousal” (a heightened state of anxiety) at night which can result in insomnia. Even if you manage to doze off, you may not get quality REM (rapid eye movement) sleep which can make you feel irritable and tired the next day. It can be a vicious cycle when your mood and sleep are poor. Stress and anxiety can lead to insomnia which can aggravate physical and mental problems, thereby worsening any anxiety. How can you cope with these problems while promoting better quality of life and longevity? Let’s have a look. How to Promote Overall Well-Being You can improve your sleep and mood by making lifestyle changes that include: Adopting a routine sleep schedule Meditation Exercise Decreasing caffeine and alcohol intake Warm baths Healthy foods Getting enough sunlight and vitamin D These measures can help restore your circadian rhythm and natural sleep cycle. You can also take natural supplements like Centenarius Sleep & Mood Formula to boost your resilience to stress and improve your mood which will help you get better, natural sleep. About Centenarius Sleep & Mood Formula The Sleep & Mood Formula by Centenarius Nutrition is a clean, and innovative formula. It uses only the highest quality ingredients to help you get the peaceful sleep and mental calmness you need for Longevity and Wellbeing. The Revolutionary Formula consists of four ingredients that work together so you can enjoy: Peaceful, restorative sleep Enhanced recovery so you wake up feeling rejuvenated, refreshed, and energetic Mood enhancement and UpLiftment - feel relaxed so you can fall asleep faster Mental clarity and calmness for better focus General health and well-being without risk of addiction Boost Productivity Let’s take a look at what makes it so effective during the day and night: SunTheanine SunTheanine is our patented form of L-theanine — the chemical that naturally occurs in green tea and helps with relaxation. SunTheanine is produced through a fermentation process to mimic the effects of green tea. It has a calming effect that boosts energy and focus. It helps you remain alert and concentrate better when taken during the day. At night, its relaxing effect allows you to get good, quality sleep and wake up refreshed and rejuvenated the next day. Pharma Gaba Gamma-aminobutyric acid (GABA) is a calming neurotransmitter that helps you remain calm, peaceful, and tranquil. It allows you to sleep better while making it easier to focus and concentrate during the day. It also promotes the development of lean muscle mass when you workout. Cleanmood Cleanmood is an organic 5-HTP (hydroxytryptophan) ingredient and a precursor to the brain’s serotonin production that responsible for regulating “happy” mood. It also supports healthy weight management, sleep, stress control, and better sleep. It is a water soluble, plant-based, organic, and vegetarian ingredient that promotes better health. TRAACS Magnesium Bisglycinate Chelate The magnesium bisglycinate chelate we use in our formula is the most bioavailable form of magnesium. Magnesium deficiency is dubbed the “invisible deficiency” since up to 20 percent of Americans are believed to have low magnesium levels. Magnesium plays important role in your nervous system helping to activate mechanism that quit and calm you. This essential mineral is used by your heart, muscles, and kidneys. It’s extremely important for your overall health. To promote longevity, Centenarius Nutrition uses an easily absorbable form of magnesium so your body can process it, use it, and benefit from it. Conclusion Centenarius Nutrition believes that simple lifestyle adjustments can have huge benefits to your longevity and quality of life. Supplements like our Sleep & Mood Formula can help you make holistic changes since it supports good rest and mood. Our science-backed formulation and high-quality ingredients are designed to promote deep sleep, enhance recovery, and support a positive mood while increasing focus and mental clarity.
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What are the Effects of Glycine on Cognitive Function?
As one of the hardest working neurotransmitters in our bodies, Glycine gets surprisingly little airtime. Very few of us even know what glycine is, so let’s dive into the basics: what glycine is, and its role in the body. Continue reading to learn more. What is Glycine? Glycine is an amino acid that is found in many protein-rich foods, as well as made by the body itself. As it stimulates the production of serotonin, it is used to treat many disorders, such as insomnia, schizophrenia, and stroke. The benefits of glycine for treating symptoms are clear but, what does taking it as a supplement achieve in everyday life? The Benefits of Taking Glycine Memory The area of the brain that glycine is active in – the hippocampus – is important for learning and memory. When taken as a supplement, glycine has been shown to improve memory recall by binding to a modulatory site on the NMDA receptor complex, increasing its function. In place of more common solutions such as caffeine, glycine could be the perfect supplement to increase focus. Sleep Studies have also shown the benefits of glycine on sleep. Not only does it speed up the falling asleep process, but has also been shown to improve cognition in the daytime too. As a treatment for insomnia, glycine benefits the quality of sleep. As sleep is more efficient, those who use it feel less drowsy and more alert during the day. Anxiety Reduction Glycine also promotes the production of noradrenaline, a chemical that the body releases when under stress. So, taking glycine powder can help to reduce feelings of anxiety, as the body is ‘tricked’ into a state of calm. Promoting inhibition in the brain, which is essentially the technical term for that calming effect, glycine is crucial in maintaining balanced activity in the neural system. These cognitive benefits of taking glycine are just the tip of the iceberg, as there are benefits linked to digestion, the building of muscle mass, and healthy blood sugar levels. Its taste is sweet like sugar and so can be used in its place; it even has anti-aging properties! A tiny, but crucial engine in our bodies, glycine is the simplest amino acid that we would be in chaos without. Taking it as a supplement is becoming increasingly popular, as its boundless benefits are becoming more well known. But, that also means there are countless producers, which makes choosing one brand difficult. But, which is the best glycine supplement out there? Made in Japan and of the highest quality, the Centenarius Nutrition powder is the most premium on the market. Vegan, additive-free, and tested for heavy metals, this health supplement could transform your cognitive abilities. glycine benefits 4400, what is glycine 1600, glycine powder 880, best glycine supplement 480, benefits of taking glycine 30
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Sleep for Longevity
Are you used to pulling all-nighters for work or college? Is sleep no longer your priority as you strive to get work done in the incredibly fast-paced world of today? If you answered Yes to any of these questions, let us tell you – Me too! Unfortunately, as work extends to overtime and college kids are hit by assignments and quizzes every other day; the sleep schedule is bound to become a mess. But here’s why you need to catch up on those 7-9 hours of required sleep every night: Sleep matters for longevity! Sleep and a Longer Lifespan: Is there a connection? We know what you’re thinking. Better sleep leads to a longer life – how absurd is that notion? But we are here to tell you as weird as it may sound, there is a connection between the level of shut eye your body gets every day, and the number of years you are expected to live. The connection is slightly indirect. For example, a study was conducted at the Archives of Internal Medicine. Among the 153 men and women who participated, it was found that those who did not sleep enough (i.e. slept less than 7 hours at night) were 3 times more prone to developing a sickness than the ones who had enough sleep (at about 8 hours). Therefore, lack of sleep disrupts the immune system, which in turn bears adverse impacts on our health and lifespan. Our Bodies Work Even When We Are Fast Asleep Just as you need a break in a 9-hour work shift to refresh yourself to depict greater productivity, your brain needs a break from working all day, every day – and that break comes as a way of sleep. However, don’t think your brain stops working when you’re asleep; it works then too! When asleep, our brain gets the time to recharge itself, fix the imbalances, optimize metabolic rates, and start afresh the next day. If you don’t gain sufficient asleep – as is the case with one-third of the U.S. adult population – your brain doesn’t recharge to allow your body to perform better; thus, putting you at risk of a reduced lifespan. The Importance of Sufficient Sleep Unfortunately, we are currently living it the age when any sleep time before 2 a.m. seems unacceptable and having no free moment is just the way it is. Well, this is not how it should be. Your body really needs sleep to function well and maintain a healthy lifespan. Here’s how: Human Growth Hormone – the fountain of youth! Humans have an important hormone, called the growth hormone, that is highly active during our initial part of sleep (delta stage). This is when this hormone is highest in production, and is then used for bodily restoration, building lean muscle tissue, and giving you the energy to be active. Unsurprisingly, this hormone is also called the fountain of youth. This means, if you’re hoping for a well-functioning body that defies age, you need to be getting enough sleep so the hormone can gain momentum. REM Sleep Prevents Neurological Diseases Our sleep goes through a number of phases. Of these, REM sleeps (or Rapid Eye Movement) is when you’re in your deepest state of sleep. It is in this phase that the most happens with your brain. Blood circulation and oxygen levels rise, and the brain’s tissue continues to absorb amino acids. This helps prevent major diseases, including neurological disorders like Alzheimer’s, in the future. Prevention from diseases of course hints towards longevity! Sufficient Sleep Means Lesser Accidents! Have you observed what happens when you don’t get enough sleep? Simple, you just can’t keep your eyes open. This means lesser concentration, lesser energy, and thus a greater probability of messing up somehow. In fact, a study discovered that people who slept for 6 hours or less a night, were 33% more likely to be involved in a car crash. On the other hand, those with sleep levels within the 7 hours or more category only made up 9% of total motor vehicle crashes. The Phenomena of Beauty Sleep Exists When talking about the importance of sleep, let’s not forget the benefits it bears for our skin – redefining ageless beauty. Alas, longevity shouldn’t just mean a longer life, should it? As we age, our body develops free radicals that damage our skin. However, during sleep, these free radicals are destroyed while more skin cells are produced and repaired to make your skin truly nourished. Get Your Sleep Routine Sorted Now you know how important sufficient sleep is for you and your long life. However, it begs the big question: How do I get my sleep routine sorted? It’s not so difficult. Set your workout long before your sleep time If you’re used to working out before sleep time, you should change that now. Have no meals nor indulge in intense workout just before going to sleep. Keep the screen away If you’re facing a hard time falling asleep even after hitting the bed, maybe it’s because you haven’t turned off your tv or put your phone away yet. The blue light from these screens mess with your circadian rhythm and prevent sleep. Make it a habit to keep all screens away and switched off when going to bed. Dim the lights It’s not just the blue light, but bright lights too! Set the mood before going to bed to allow sleep to come easily. Dim the lights, or completely switch them off. Have your meal early, and with Protein! While you should have your meal way earlier than your sleep time, we ask you to include Protein in your dinners for an effective sleep. It is thought that consuming just the right amount of protein results in minimally disrupted sleep, and improved sleep quality! Protein Before Bed We’ve just said having a protein dinner is good. But how? Shouldn’t it make you feel fuller, and less able to sleep? Actually, foods with a high number of calories, sugar, and fat disrupt sleep routines. Conversely, people who consume more fiber and protein at night are able to fall asleep and stay asleep! This means no waking up needlessly in the middle of the night, and instead obtaining the best sleep you ever had. But, this doesn’t mean you begin to consume bacon, turkey, or a heavy chicken meal before bedtime. What you need is something light but full of protein. You need a Whey Protein Shake by Centenarius Nutrition. Whey is the Way to Go You must have heard that bodybuilders like to consume a whey protein shake just before bed. They do this because protein in the form of a whey shake is easy to digest, contains natural sleep aids (bioactive milk peptides), and helps your body produce antioxidants. This helps build muscle, maintain immunity, and promote longevity. Do you want a longer life? Do you want an improved sleep routine? End your day with whey protein shake, and all else will follow.
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