Q&A: cold plunges and hot saunas; gas and bloating; calcium through diet vs. supplements; & COVID contagiousness

ICYMI 👉

• My Favorite Things at the Pharmacy - Arthritis Edition

• Need Better Sleep? Start here.

• Six Tips for Getting the Most Out of Your Doctor Appointments

---

In this week’s reader-submitted Q&A, we’re tackling these questions:

• Is there a health benefit to cold plunges and saunas?

• Can a saliva test determine which foods I’m sensitive to?

• What is the best way to get adequate calcium?

• Does a negative COVID-19 rapid test make isolation unnecessary?

---

📣 Send me your questions for a future Q&A! 📣

• Click here to write me your question. ✍️

• Click here to record your question directly from your phone or computer. 🎤

Disclaimer: The views expressed here are entirely my own. They are not a substitute for advice from your personal physician.

Photo by Curology on Unsplash

The following subscriber questions have been lightly edited for length and clarity.

QUESTION #1: COLD PLUNGES AND HOT SAUNAS

Is there any documented health benefit to either cold plunges or saunas? They seem to be all the rage and I hear a lot of claims about prevention of cognitive decline and more. Would love your thoughts.

-Sarah

Hi Sarah! 

You are right—cold plunges and saunas have gained popularity over the last few years, and there’s some decent scientific evidence to support their health benefits. That said, the claims about longevity often outpace the research. In general, I consider these two items in the category of ”they probably can’t hurt and they might help.”

I think of cold plunges as a total-body equivalent to icing an aching knee. Exposure to cold can improve circulation and reduce muscle soreness after exercise by constricting blood vessels and reducing inflammation. Cold plunges are also associated with a release of norepinephrine which can transiently enhance mood. Some studies suggest that cold exposure might bolster the immune system, but in my opinion the jury is out on that one. 

As for sauna use, I think its main benefit is that sauna and heat exposure can help with muscle relaxation and stress reduction. Some studies suggest that regular use is linked to improved heart health. A few studies out of Finland suggest frequent sauna use may correlate with a lower risk of Alzheimer's and other dementias. The mechanism may involve improved vascular health and reduced inflammation, however many of these studies are confounded by the fact that people who tend to use saunas are often the same people who are healthier as a result of higher socioeconomic status, better access to health care, and more time and resources for healthy habits, etc.

In reality, the best ways to reduce your risks for heart attack, stroke, and cognitive decline are to 1) exercise regularly, 2) eat healthfully, 3) get 7-8 hours of sleep per night, 4) quit smoking, 5) manage stress, mood and anxiety, 6) to limit alcohol, processed foods, and sugar, and 7) see your doctor for risk stratification and to formulate a plan to optimize your cardiovascular and neurocognitive health. Checking these boxes is a heck of a lot harder than stepping into chilly water or a hot sauna! Perhaps you could do a mix of hot, cold and general health maintenance. ☺️ 

---

If you would like a paid subscription but it’s not in your budget (or if you are a family member, friend, or patient who should be getting it free!), please message me directly. ❤️

---

QUESTION #2: GAS AND BLOATING

I have worried about bloating for many years. I have been receiving numerous instagram posts about these kits that you can send your saliva or something like that, and then they send you back a list of all the foods and things that are not good for you and that cause bloating. Maybe it’s a good question for your substack readers as I don’t think I’m the only one who’s concerned about it. Thanks for listening.

-Margie 

Hi Margie!