Sauna Health Benefits

Before we speak about sauna health benefits, it is wise to note that saunas use dry heat. They’re typically heated between 180°F and 195°F with very low humidity. “It’s like sitting in an oven,”  That’s why people often pour water over heated rocks in a sauna room—it creates steam for a little bit of humidity.

Saunas have been used for centuries and are known for their potential health benefits. Here are some of the common health benefits associated with sauna use:

1. Relaxation and Stress Relief: Saunas provide a tranquil environment that promotes relaxation and can help reduce stress levels. The heat and quiet atmosphere can help relax both the body and mind.
2. Improved Circulation: The heat in saunas causes blood vessels to dilate, promoting improved blood flow and circulation throughout the body. This can help deliver oxygen and nutrients to tissues and organs more efficiently.
3. Detoxification: Sweating in a sauna can aid in the elimination of toxins and impurities from the body through the skin. This process can help cleanse the body and support overall detoxification.
4. Muscle Recovery: Saunas can help relax and soothe muscles after intense exercise or physical activity. The heat can assist in relieving muscle tension, reducing muscle soreness, and promoting faster recovery.
5. Skin Health: Increased circulation and sweating during sauna sessions can contribute to healthier-looking skin. It can help cleanse the pores, remove dead skin cells, and improve skin tone and texture.
6. Enhanced Immune Function: Saunas have been associated with improved immune function. Heat exposure may stimulate the production of white blood cells and enhance the body’s natural defense mechanisms.
7. Cardiovascular Benefits: Sauna use has been linked to improved cardiovascular health. Regular sauna sessions may help lower blood pressure, improve vascular function, and enhance overall heart health.

Saunas can be a valuable addition to a healthy lifestyle, but it’s important to use them responsibly and in moderation to reap the potential benefits while ensuring your safety and well-being.

Some benefits of regular sauna use include improved heart and mental health, relief of chronic pain, and relaxation. Sauna use is safe and low-risk for most people. But there are certain groups of people who should avoid them or consult with their provider before using one.

Sauna Vs Steam Room

The effects of heat are the same whether it’s dry or moist, says Dr. Parikh. This means you’ll still get the same benefits whether you sweat it out in a sauna or steam room.

• Saunas are excellent for relaxation and relieving tense muscles.
• Meanwhile, steam rooms have further benefits from the moist heat and humidity such as skin moisturizing, congestion relief, and reduced muscle soreness.

Health And Healthy Precautions Before Using Sauna

Sauna bathing is relatively safe. But to avoid any unwanted health issues related to sauna use, remember to:

1. Drink a lot of water before, during, and after sauna use to avoid dehydration and replace the fluids lost.
2. Limit sauna sessions to 20 minutes, with new sauna bathers starting with shorter sessions (five to 10 minutes) and building up to 20 minutes.
3. Avoid alcohol before or during sauna bathing because it increases the risk of dehydration.

Talk to your primary care physician (PCP) before using a sauna if you are pregnant or have low blood pressure — sauna bathing can cause blood pressure to fall.

Research on the use of dry saunas has shown that they can provide these health benefits.

1. Improved Circulation

• When a person sits in a sauna, their heart rate increases and blood vessels widen. This increases circulation, in a similar way to low to moderate exercise depending on the duration of sauna use. Heart rate may increase to 100-150 beats a minute while using a sauna. This may bring some health benefits.
• Anything that raises your body temperature will increase your heart rate, which in turn increases your circulation

NB: Sitting in a sauna is almost like walking on a treadmill at a regular pace because of the heat, your heart has to pump harder to circulate your blood, which means you’re getting some cardio benefits even though all you’re doing is sitting in the heat. (Keep in mind, though, it’s still no replacement for exercise, which has other body health-benefits.)

2. Stronger Immune System

• By doing regular sauna bathing, your body becomes accustomed to the process of raising its temperature. This helps prepare your immune system for when it needs to fight off a virus or infection
• Saunas can boost your immune system by raising your core body temperature and giving you an “artificial” fever. the system is “exercising”, and therefore being strengthened.

3. Lowered Blood Pressure.

The high temperatures in a sauna cause your blood vessels to dilate which lowers blood pressure, This means that the volume of blood your heart pumps will also rise.

Research shows that sauna bathing may be able to help lower your risk of heart disease. One study followed 2,300 sauna bathers for 20 years and found that the participants who visited the sauna more frequently (four to seven times a week) had lower death rates from heart disease and stroke

4. Stress Relief. 

Heat bathing in a sauna provides stress relief as the heat from the sauna relaxes the body’s muscles, improves circulation, and stimulates the release of endorphins. (Endorphins are chemicals (hormones) your body releases when it feels pain or stress. They’re released during pleasurable activities such as exercise, massage, eating, and sex too. Endorphins help relieve pain, reduce stress, and improve your sense of well-being)

5. Skin Benefits Of Sauna-The Cleansing Effect

• Sweating is highly cleansing for your pores and glands because it flushes out any toxins or impurities you may have living in your body.
• After a session at the sauna, you’ll find that your skin feels and looks healthier and is less prone to acne, blackheads, and other pesky skin blemishes.

6. Reduced Joint Stiffness And Muscle Soreness.

• A study found that saunas helped to increase blood flow and relieve tension in the joints and sore muscles of those living with chronic diseases like rheumatoid arthritis over a four-week period
• Saunas, particularly infrared saunas are extremely helpful in tackling the aches and pains of sore muscles after a workout.
• This is due to the fact that inside an infrared sauna, the increased blood circulation helps to carry off the metabolic waste products your body built up during exercise.
• This increased circulation of oxygen and nutrient-rich blood helps your body recover its oxygen-depleted muscle tissues and helps to accelerate how quickly you repair those tired, aching muscles.
• Muscles relax best when tissues are warm, and this allows greater mobility, flexibility, and range of motion from that muscle.
• Far infrared heat relieves this muscle tension, which, combined with the deep heat of far infrared light inside the sauna, helps your body’s peripheral blood vessels dilate.
• This, in turn, relieves the majority of the pain associated with sore muscles, as the tissue ditches the post-workout waste products and is replenished by fresh blood, and nutrients, and is energized by a higher operating temperature which lowers the pressure in the muscle tissue.

It’s worth noting that infrared energy also helps to reduce soreness within and between nerve endings, which helps in combating the symptoms of muscle spasms while the joints and connecting fibers become warm and energized from the infrared light.

7. Better Mood

• Sauna has been proven beneficial in reducing cortisol levels which aid in balancing mood and stress.
• According to a study, ​​using a sauna five to 15 times per month was directly associated with higher mental well-being scores compared to those who used the sauna less frequently.

Bottomline

It’s important to note that sauna use may not be suitable for everyone, especially individuals with certain health conditions or those who are pregnant. It’s always recommended to consult with a healthcare professional before using a sauna, especially if you have any underlying medical conditions or concerns.

Additionally, it’s crucial to stay hydrated before, during, and after sauna sessions and to listen to your body’s cues. Limit the duration of your sauna sessions and avoid excessive heat exposure to prevent dehydration or overheating.