Break a Sweat

Icky, sticky, stinky. Most people have a love-hate relationship with sweat. We love a satisfyingly good sweat during a workout but not so much at a meeting or on a date. But sweating is not only good for us, it’s essential for our well-being.

Sweat it Out

Think of sweat as a built-in air conditioner. When we are too hot, our nervous system activates our bodies’ three million or so sweat glands. The released sweat—99 percent water and 1 percent salt-and-fat combo—moistens the skin’s surface, then evaporates to cool us down. The more intense the activity or the hotter and more humid the atmosphere, the more we sweat.

We can also sweat more with:

• Fever, stress, anxiety, fear, or embarrassment; • Some medications and painkillers; • Illnesses such as cancer, infections, hypoglycemia, and diabetes; • Genetic predispositions or hormonal changes like menopause; • Smoking and obesity; • Spicy food, caffeinated or hot beverages, and alcohol; • Heat-trapping, non-breathable synthetic clothing, such as polyester, acrylic, or nylon.

WE HAVE TWO TYPES OF SWEAT GLANDS

ECCRINE GLANDS cover most of our bodies, open directly onto the skin’s surface, and produce watery, odourless sweat. Regulated by the sympathetic nervous system, they are found Eccrine Gland Hair Follicle in large numbers on the palms of our hands, the soles of our feet, forehead, cheeks, and armpits.

Hair Follicle Apocrine Gland

APOCRINE GLANDS open into hair follicles found on the scalp, in armpits, and the groin area. Inactive until stimulated by hormonal changes during puberty, these produce a thicker, fattier type of sweat that results in body odour when it comes in contact with bacteria on the skin.

Sweat Therapy

For thousands of years, saunas have been used to purify and cleanse the body, mind, and soul. Sweat lodges, used by Indigenous peoples in Canada for example, are sacred places of deep spiritual and cultural significance.

Today, people extol the benefits of using a dry, steam, or infrared sauna, heated between 70° and 100°C: Increase circulation. As skin temperature rises, so does your heart rate and the amount you sweat as the body attempts to stay cool. Typically, you can lose over half a litre of sweat.

Exercise the heart. As circulation increases, your heart rate increases and blood vessels widen, similar to moderate exercise.

A 2015 Finnish study found that participants who used a sauna: • 2 to 3 times a week were 22% less likely to experience sudden cardiac death than those who only used it once a week; • 4 to 7 times a week were 63% less likely to experience sudden cardiac death and 50% less likely to die from cardiovascular disease than those who only used a sauna once a week. Relieve pain. Increased circulation helps reduce muscle soreness, improve joint movement, and ease pain from inflammation.

Relax and reduce stress.

SWEAT THERAPY CAUTIONS

STAY DRY. Never drink alcohol before or during a session. SEEK ADVICE. Pregnant women and people with cardiovascular issues or those who feel ill should seek medical advice first. DRINK UP. Drink two to four glasses or water after to stay hydrated. TAKE IT EASY. First-time users should spend no more than 10 minutes in a sauna—and no more than 20 minutes for regulars. SUPERVISE CHILDREN. Healthy children ages six and up can use a sauna safely.

Counter-Intuitive Cooling

ICE CREAM AND ICE POPS Your core temperature goes up with the energy your body needs to process all that fat and sugar.

COLD WATER OR BEER Cold liquids create more heat by forcing your body to get back up to temperature.

ICED COFFEE Caffeine kicks up your metabolism and body heat.

Sauna Myths

Toxin removal. There’s no evidence to prove sweating detoxifies the body. That process is handled by the kidneys, liver, and intestines. That said, a good sweat opens your pores, loosens dead skin cells, releases trapped dirt and sebum, and softens blackheads. The circulation boost assists with overall function and also delivers oxygen to your skin, leaving it glowing.

Weight loss. Any weight loss immediately after a sauna is due to fluid loss and is replaced when you next eat or drink.

DID YOU KNOW?

Your sweat doesn’t stink! Sweat itself is practically odourless. The body odour we smell is the result of the chemical interaction that occurs when bacteria on our skin mixes with sweat.

Underarm hair helps to keep skin dry to lessen bacteria and odour.

Excessive sweating—known as hyperhidrosis— occurs when the body’s cooling mechanism is overactive, producing four to five times the amount of sweat you need.

Men sweat more than women.

Physically fit people sweat more than those who are out of shape. People can sweat from about one litre to several litres a day, depending on temperature and activity level.

From an evolutionary perspective, all animals— including humans—relied on the sense of smell to find food and potential mates, and to avoid predators. In humans, body odour from sweat does so much more. It is our unique biochemical signature, and communicates if we are old or young, fertile, stressed or sick, and is used to identify family members.

Ever wonder why some warmer climate countries tend to have a spicier menu? When it comes to cooling your body from the inside out, some foods are a natural: Spice is (n)ice. When spice hits your tongue, nerve receptors register the heat and trigger a message to cool your body by sweating. Hot spot. A spot of tea or other hot drink does the same thing. Minty fresh. Menthol in mint sends your nerve receptors a frosty feeling. Infuse your water with mint, chop it into salads, or chew a fresh leaf or two. Flushing foods. Try these water-saturated foods to lower your core body temperature:

Veggies: Cucumber, radishes, celery, zucchini, squash, broccoli, and asparagus

Fruit: Strawberries, papaya, mango, pear, apple, banana, watermelon, honeydew, cantaloupe, and pineapple

Sources www.medicalnewstoday.com/articles/313109 www.everydayhealth.com/skin-beauty/what-is-considerednormal-sweat/ phys.org/news/2018-04-body-odour.html www.webmd.com/skin-problems-and-treatments/features/ how-much-sweating-is-too-much www.healthline.com/health/sweating-benefits www.healthline.com/health/older-people-smelldifferent#purpose www.thealternativedaily.com/health-benefits-of-sweating/ jamanetwork.com/journals/jamainternalmedicine/ fullarticle/2130724 www.medicaldaily.com/sweat-it-out-5-surprising-healthbenefits-sweating-actually-dont-stink-309718 www.cleaneatingmag.com/clean-diet/foodsthat-cool/#:~:text=While%20it%20sounds%20 counterintuitive%20to%20shovel%20a%20 spicy,turning%20on%20its%20natural%20cooling%20 mechanism%20–%20sweating. www.healthline.com/health/sweating#how-it-works www.medicalnewstoday.com/articles/173478#causes www.healthline.com/health/benefits-of-steamingface#benefits en.wikipedia.org/wiki/Deodorant#:~:text=The%20first%20 commercial%20deodorant%2C%20Mum%2C%20 was%20introduced%20and,patented%20by%20Jules%20 Montenier%20on%20January%2028%2C%201941

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