From Finland to Japan, saunas have been a staple of various cultures for centuries, offering a relaxing escape and numerous health benefits. It’s no wonder they have been around so long – who doesn’t want to take a break from their stressful day-to-day lives and enjoy the warmth of a sauna?
The heat generated in saunas creates a therapeutic environment that can do wonders for your body and mind. Scientists are discovering that soaking up the heat from a sauna has potential health benefits. Let’s look at some of those.
Heart Health Hero
Studies show saunas can improve heart health by reducing blood pressure and lowering the risk of heart disease. Research links frequent sauna use (at least several times per week) with a reduced risk of sudden cardiac death, fatal coronary heart disease, fatal cardiovascular disease (CVD), and death from all causes. Plus, saunas cause blood vessels to dilate, improving blood flow and reducing strain on the heart.
Scientists point out several ways in which spending time in a sauna improves heart and blood vessel health:
- Improved endothelial function (how blood vessels respond to stress)
- Reduced stiffness of arteries
- Possible reduction in blood lipids
- Lowering of blood pressure
Research finds that higher frequency and duration of sauna bathing are strongly, inversely, and independently associated with fatal CVD events in middle-aged to elderly males and females. In simpler terms, the more time you spend in a sauna, the lower your risk.
Studies also reveal that sauna bathing mood-boosting benefits help support heart health. So, if you’re looking for a simple way to take care of your heart, consider adding sauna sessions to your weekly routine.
It’s an Immunity Booster
Saunas can boost your immune system by raising your body temperature and boosting the release of white blood cells that fight off harmful pathogens. A higher body temperature is a natural infection fighter, which is why you get a fever when you have a viral or bacterial infection. It could also promote changes in immune function that could reduce the risk of developing respiratory illnesses.
Additionally, infrared saunas can help reduce oxidative stress, which causes cell and tissue damage. One study found that spending time in a sauna led to a drop in C-reactive protein, a marker of low-grade inflammation. This should be beneficial to health, as inflammation is linked to almost every common health problem, including cardiovascular disease and type 2 diabetes.
Spending Time in a Sauna is a Stressbuster
Feeling stressed? The heat from saunas can help you relax and reduce stress levels. The heat causes the body to release endorphins, natural pain-relieving, and mood-enhancing compounds. So, if you’ve had a hard day, a sauna could be exactly what your body needs to unwind.
Kicking back in a sauna is a way to relax, as the warmth helps to ease tension in the muscles and clear your mind. In fact, saunas are a great place to practice mindful meditation, as the warmth and relaxation helps to clear your mind and keep you focused on the here and now. Take a few moments in the sauna to focus on your breathing and just be in the moment. It’s a great way to take a break from the hustle and bustle of everyday life and just relax.
It’s Beneficial for Your Skin
Saunas can also improve the health of your skin by opening your pores. In addition to removing impurities, saunas also improve circulation and boost the transport of nutrients and oxygen to the skin, promoting healthy cell growth and rejuvenation. When you step out of a sauna, you have a glow that comes from increased blood flow to your skin.
Using a sauna is a healthy way to pamper and practice self-care, as it can improve the way you look and feel. So why not indulge in a sauna session and give your skin the love it deserves?
Sauna Aids Muscle Recovery after a Workout
Sitting in a sauna or a steam room after a workout is a great way to help your body recover from a workout. The heat from the sauna helps soothe sore muscles, while the steam helps to relax them and reduce stiffness. The increased circulation also helps to flush out lactic acid, which can contribute to fatigue, after a workout Additionally, sitting in the sauna can help you mentally recover, as it helps to reduce stress and promotes relaxation. All these benefits make sitting in the sauna an excellent way to recharge after a tough workout, whether it’s a HIIT workout or a strength-training session.
Precautions to Take When Sitting in a Sauna
While saunas offer numerous health benefits, it’s important to take precautions to ensure a safe and enjoyable experience. Here are a few things to keep in mind:
- Stay hydrated. It’s important to drink plenty of water before, during, and after using a sauna to avoid dehydration from the heat.
- To prevent overheating, limit the amount of time spent in the sauna and start with shorter sessions, gradually increasing the time.
- If you feel lightheaded or dizzy while in the sauna, leave immediately.
- Don’t drink alcohol before or during a sauna session.
- If you have medical conditions, such as heart problems, high blood pressure, or diabetes, consult a doctor before using saunas. Also, if you take medications, get your doctor’s clearance first.
- Avoid using a sauna while pregnant, as high temperatures can harm the developing fetus.
Conclusion
Saunas offer numerous health benefits, including improved heart health, reduced stress, and better skin health. However, it’s important to take precautions, such as staying hydrated, limiting time, consulting a doctor for medical conditions, and avoiding using it during pregnancy. If they’re suitable for you, enjoy the health benefits they provide. So, grab a towel and let the sweat and relaxation begin!
References:
- Laukkanen JA, Laukkanen T, Kunutsor SK. Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence. Mayo Clinic Proceedings. 2018;93(8):1111-1121. doi:10.1016/j.mayocp.2018.04.008
- “Sauna Health Benefits: Are saunas healthy or harmful?.” 14 May. 2020,health.harvard.edu/staying-healthy/saunas-and-your-health.
- Pilch W, Pokora I, Szyguła Z, Pałka T, Pilch P, Cisoń T, Malik L, Wiecha S. Effect of a single finnish sauna session on white blood cell profile and cortisol levels in athletes and non-athletes. J Hum Kinet. 2013 Dec 31;39:127-35. doi: 10.2478/hukin-2013-0075. PMID: 24511348; PMCID: PMC3916915.
- “Infrared Saunas: 6 Health Benefits – Cleveland Clinic.” 14 Apr. 2022, health.clevelandclinic.org/infrared-sauna-benefits/.
- Laukkanen JA, Laukkanen T. Sauna bathing and systemic inflammation. Eur J Epidemiol. 2018 Mar;33(3):351-353. doi: 10.1007/s10654-017-0335-y. Epub 2017 Dec 5. PMID: 29209938.
- com/verywell. (2020). Are Saunas Good for Your Lungs and Respiratory Health? Verywell Health. verywellhealth.com/are-saunas-good-for-your-lungs-and-respiratory-health-dry-sauna-sauna-bathing-sauna-therapy-thermotherapy-5089063
- Jari A. Laukkanen, MD, PhD . “Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence”. 2023. Www.Mayoclinicproceedings.Org. https://www.mayoclinicproceedings.org/article/S0025-6196(18)30275-1/fulltext.
- “Sauna bathing is associated with reduced cardiovascular mortality and improves risk prediction in men and women: a prospective cohort study”. 2023. Www.Ncbi.Nlm.Nih.Gov. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6262976/.
