The enjoyment of using a sauna extends far beyond mere
relaxation. Learn about the health advantages and disadvantages of sauna
bathing.
What Exactly Is a Sauna?
A sauna is a room that has been heated to a high temperature
in order to cause your body to sweat. It is commonly used to relax after a
workout. Dry saunas (either wood-burning or electrically heated), infrared
saunas, and steam rooms are among the various saunas. Saunas were first used in
Finland over two thousand years ago, and traditional Finnish saunas are still
the most popular today.
9 Potential Dry Sauna Benefits
Your temperature will rise regardless of the type of sauna
you use, increasing your heart rate and blood flow. This effect is comparable to
moderate exercise in a dry sauna and may provide the following benefits:
1. Promotes physical recovery: The heat of a sauna causes
your body to release feel-good endorphins and your blood vessels to dilate and
increase circulation after exercise. Both of these effects hasten your body's
healing process.
2. Reduces pain and inflammation: Sauna therapy may reduce
pain and soreness from conditions such as rheumatoid arthritis while also
positively affecting inflammation biomarkers.
3. Burns calories: Sweating and an increased heart rate
during a sauna bath burn calories, though sauna use alone will not lead to
weight loss.
4. Detoxification: Sitting in a hot sauna causes you to
sweat a lot, which promotes the release of harmful chemicals in the body.
5. Improves cardiovascular health: In a 25-year study
published in JAMA Internal Medicine, Dr. Jari Laukkanen discovered that regular
sauna use reduced the risk of heart disease, sudden cardiac death,
hypertension, cardiovascular disease, and all-cause mortality. It also helped
to lower blood pressure, which is a risk factor for heart attacks and heart
disease.
6. Improves memory loss: According to a 2017 study, regular
sauna use may reduce the risk of Alzheimer's disease and dementia.
7. Reduces stress and improves overall wellness: Regular
sauna bathing promotes relaxation and a sense of well-being, which lowers your
body's stress hormone cortisol. Too much cortisol suppresses your immune system
and disrupts your sleep.
8. Improves skin health: Sweating during a sauna session
removes bacteria and toxins from your pores while also increasing capillary
blood flow.
9. Sauna bathing after a workout may improve physical
health: Sauna bathing after a workout may improve your overall endurance.
Researchers studied the red blood cell, plasma, and blood volume of athletes
who took a sauna bath after working out and discovered that it improved their
ability to work out for longer periods of time over time compared to a control
group.
How to Use a Sauna
The average sauna session lasts five to thirty minutes, but
depending on the heat and your tolerance, you may be able to enjoy more or less
time. For a relaxing sauna session, follow these guidelines:
1. Begin with a lower temperature. If you are new to saunas,
begin by sitting in a sauna at 100 degrees Fahrenheit and gradually increasing
the temperature as you become more comfortable.
2. Keep your sauna time to a minimum. Start with ten to
fifteen minutes in the sauna. You can gradually increase your time to thirty
minutes.
3. Drink plenty of water before going to the sauna. Before
entering the sauna, drink plenty of water. Do not consume alcohol prior to a
session. If you feel lightheaded, get out of the sauna and drink some water;
you may be dehydrated. You can return to the sauna once your body has cooled
down.
4. Relax after your sauna session. Allow your body to
naturally cool down after your infrared sauna session. You can shower once your
body temperature has returned to normal.
Dry Sauna vs. Infrared: What's the Difference?
Infrared saunas use infrared lamps that emit electromagnetic
radiation, as opposed to dry saunas that heat up around your body. Although
infrared saunas operate at lower temperatures than dry saunas, the heat
permeates your skin, raising your core body temperature and causing you to
sweat more than in a traditional sauna. In addition to all of the benefits of a
dry sauna, infrared radiation may help to reduce wrinkles and acne.
Sauna vs. Steam Room Benefits
Because the humidity prevents your body from cooling itself
through sweat as it would in dry heat, steam rooms feel hotter on your skin
than dry saunas. Steam rooms operate at lower temperatures and are especially
beneficial if you have respiratory problems.
4 Possible Risks of Sauna Use
Sauna sessions have numerous health benefits, but be aware
of the following risks:
1. Dehydration: Because perspiration causes your body to
lose fluid, you are at risk of dehydration. Always hydrate before entering a
sauna and, if necessary, take breaks to sip water.
2. Lowered blood pressure: According to a systematic review
study, sauna use may cause low blood pressure, which can lead to dizziness. If
you already have low blood pressure, consult your doctor before using a sauna.
If you feel dizzy or nauseous, get out of the sauna right away.
3. Skin irritation: If you have psoriasis, rosacea, or eczema, the humid conditions of a sauna may exacerbate your symptoms. If you have any concerns, consult your doctor first.
4. Temporary low sperm count: According to some studies, sauna use may temporarily lower your sperm count.
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