The health benefits of sauna use
Saunas have long been used as a means to purify and heal the body. Spanning cultures and generations, they harness the natural power of heat to provide numerous benefits. And if you’re seeking a way to relax and soothe your body and mind, they could be the perfect addition to your health and wellness routine.
Always been curious about what a sauna does and how to maximise your time in one? Today, we examine the evidence-based health benefits of sauna use, including pain relief, relaxation, and improved circulation, along with advice on how to make the most of your next session.
What is a sauna?
A sauna is traditionally a small room with a wood interior, where the user sits inside for anywhere from 10 to 30 minutes. Through intense, short-term heat exposure, saunas can elevate both your core body temperature and skin temperature. As a result, they activate your thermoregulatory pathways and autonomic nervous system, leading to a range of benefits for body and mind.
Used in many cultures, including Finnish, Turkish, and Russian, the heat treatment can be either humid or not. In dry saunas, temperatures can go up to over 90 degrees Celsius, versus 49 degrees for saunas with 100% relative humidity. There are also various types of saunas, including steam, wood-burning, infrared, and electrical models.
What are the health benefits of sauna use?
Although used as a treatment for thousands of years, we still have much to learn about the healing properties of heat. Both anecdotal and scientific evidence prove the benefits of sauna, including:
In addition to spending quiet time in a secluded room, the heat from saunas also relaxes your body and mind. You may experience an increased heart rate and blood flow to the skin, leaving you more relaxed. And since a sauna can activate the sympathetic nervous system, your endocrine glands release hormones, which can lead to feelings of well-being.
Detoxification and the lymphatic function
For centuries, numerous cultures have used saunas as a way to rid the body of toxins, including in traditional Persian medicine. Additionally, sweating can support your lymphatic function, helping to maintain a healthy balance of fluid in your body. Many people find saunas effective for detoxification, especially to help them reset after a holiday or recover from illness.
Pain and inflammation relief
Spending time in a sauna can alleviate pain, including muscle and joint pain, according to studies. Other studies suggest that saunas may be beneficial for chronic pain, also. As all participants in studies reported different effects on pain, the relief benefits can vary depending on the person.
Thanks to its intense heat, you might experience an increase in blood flow after using the sauna. One study found that the benefits of a sauna after exercise included improved cardiorespiratory fitness, as well as reduced blood pressure and total cholesterol levels.
Supports a healthy immune system
Regular sauna use increases white blood cell production and stimulates the release of heat-shock proteins. As the proteins that help protect, repair, and restore your cells from damage, and support energy levels, cardiovascular health, and neural function, it’s extremely beneficial for building a healthy immune system.
Did you know regular sauna use has been linked with a reduced risk of dementia and Alzheimer’s? One study found that a sauna session two to three times per week was associated with a 23% lower risk of dementia and a 20% lower risk of Alzheimer’s. Even more frequent use, at four to seven times per week, was linked to a 66% lower risk of dementia and a 65% lower risk of Alzheimer’s.
Improves insulin sensitivity
Regular sauna use and hot baths can potentially improve impaired insulin sensitivity, which can be beneficial for diabetic control and supporting healthy metabolic function. The same studies also showed that even without access to a sauna, regular thermal therapy with hot baths can be beneficial.
Even in the absence of scientific evidence, many people find saunas fantastic for soothing their bodies and promoting relaxation. As a personal experience, everyone will experience different benefits.
How to make the most of your time in the sauna
Harnessing the power of heat is a nice treat for your body. To get the most out of your visit and reap the benefits of sauna use, here are a few things to remember.
Drink plenty of water before and after a session: Due to their intense heat, saunas can cause dehydration. Be sure to stay hydrated by maintaining a high fluid intake before, after, and during use.
Ease into sauna use: Brand new to saunas? Start by spending just 10 minutes for your first few sessions, until you build your tolerance. Once you’re ready, you can gradually increase your sessions—up to 19 minutes of regular use four times a week for the most benefits.
Try a sauna after exercise: To reap the biggest benefits of sauna after a workout, head in there after strength training and soothe your muscles.
Check in with your body first: Saunas aren’t safe for everyone. If you have asthma, heart disease, blood pressure issues, or are pregnant, consult a health practitioner first.
Listen to your body when you use a sauna. Although naturally beneficial, prolonged exposure to heat can be unsafe. If you feel dizzy, excessively thirsty, or unwell, leave the session immediately.
The power of heat for your health
After one session in a sauna, you should feel as if all your body’s tension is melting away. So, imagine the cleansing, healing, and purifying benefits of regular treatments. As with any new therapy, take it slow, and you’ll soon be able to experience its full effects.
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