ARE SAUNAS GOOD FOR YOU?

Few practices offer the enjoyment, relaxation, and health advantages traditional saunas do. Saunas are an age-old custom used by people worldwide, from the Egyptians to the Finns. 

Even in ancient times, saunas weren't merely a hedonistic pastime. They focused on healing and recovery, relaxation, and stress relief. Over time, sauna benefits became more prominent thanks to science-backed claims. Today, sauna use has amplified worldwide, and for a good reason. 

There are numerous benefits to using a sauna, whether it is the dry heat of a traditional sauna or light-powered heat therapy from an infrared sauna. Let's look at both sauna benefits and disadvantages in more detail.

Sauna Basics Explained

Before we delve into a traditional sauna's health benefits and side effects, let's understand how they work. 

A sauna is a self-contained box or cabin heated to temperatures ranging from 150°F to 200°F. They produce heat to raise body temperature, which triggers sweating. As the body sweats, it pumps more blood to deliver essential nutrients to the body. These intertwined processes result in various health benefits. 

Saunas can be classified into two main types:

• Traditional saunas: These use a wood-fired or an electric stove to produce dry heat with little humidity

• Infrared Saunas: These saunas employ heat lamps to heat the body directly using an electromagnetic field (EMF)

Sauna Benefits and Disadvantages: Why Saunas Are Good For You

Over the years, the scientific community has devoted ample resources to researching the health benefits of a traditional sauna. Let's take a look at some of the most significant sauna health benefits:

Improves Heart Health

One of the most compelling benefits of sauna bathing is increased cardiovascular health improvement. 

Saunas use heat therapy, which positively impacts the:

• Nervous system

• Cells

• Arteries

• Cardiovascular health

  
  

When our bodies experience a safe level of heat, such as in a sauna, it stimulates blood circulation. This means blood delivers consistent oxygen to the heart muscle, allowing it to pump more effectively.

Regular sauna use can lower the risk of heart disease. It can improve cardiac function in people with minor heart-related ailments. Don't believe us? Let's look at some research. 

A Finnish study researched the relationship between sauna habits and cardiovascular mortality rates in both men and women. After controlling for heart disease risk variables, researchers discovered that a higher frequency of weekly sauna bathing reduced the risk of cardiovascular disease. 

Those who used the sauna at least thrice a week had a decreased chance of dying from heart disease than those who used it once a week or did not use it at all. 

Another long-term follow-up study in Finland found males who used saunas four to seven times per week lowered their risk of cardiac death by up to 63%. 

Besides enhanced heart health, sauna sessions also help reduce the risk of hypertension. Saunas increase blood pressure during individual sessions. However, they decrease blood pressure over time, lowering the risk of getting hypertension as you get older. 

Saunas can help improve heart health but should be used with an exercise regimen for optimal health. 

Helps with Chronic Pain and Muscle Recovery

Pain is an inevitable part of life, but including sauna therapy in your daily routine can help you manage your pain more effectively. 

Studies have shown sauna therapy can help people with chronic pain conditions such as:

• Fibromyalgia

• Low back pain

  
  

A study attempted to understand the effects of a dry Finnish sauna on chronic lower back pain. The study group included 37 people with over 20 suffering from low back pain. The control group had 10 dry sauna therapy sessions for a week. Each sauna session lasted 15 minutes and was heated to 194°F. 

Two tests (measuring pain) were used to study results before and after sauna therapy:

1. Verbal numerical rating scale (VNRS)

2. Oswestry Disability Index (ODI) 

   
   

Almost 70% of the participants scored considerably lower on both tests after dry sauna therapy. 

Sauna heat therapy also helps reduce fibromyalgia-related pain, as demonstrated by this study. According to research, the heat in a sauna helps improve the elasticity of muscle tendons, relieving muscle stiffness and soreness and ultimately reducing pain. 

The same principle applies to people with minor muscle injuries from workouts or sports. The sauna makes our muscle tendons more supple and elastic, minimizing pain and promoting faster recovery. 

Besides muscle pain, sauna therapy also alleviates pain from chronic tension headaches. 

Gives You Radiant Skin 

Sauna therapy works from the inside out to produce smooth, radiant skin. The interaction between your pores and sweating is responsible for this. When you sweat in a sauna, your pores open up, kickstarting your body's detox process. 

Dirt, metals, chemicals, and other toxins under the skin are flushed out. The increased blood flow delivers more oxygen and essential nutrients to your skin, giving you a rosier, brighter complexion. 

The therapeutic light of an infrared sauna is also known to boost collagen production, which can help you look younger. Sauna use stimulates the creation of heat shock proteins, which help with cellular repair. The result? A slower aging process. 

Sauna use is also linked to the management of skin conditions like psoriasis. A study found that using a Finnish sauna regularly can help eliminate hyperkeratotic scales in psoriasis. 

Sauna heat therapy can also help eliminate fungi like dermatophytes and other infective germs, alleviating psoriasis symptoms. That said, anyone with serious skin concerns should contact their doctor before partaking in a sauna session. 

Boosts the Immune System

Sauna use can indirectly boost your immune system, making you less susceptible to infections and illnesses. The key word here is 'indirectly' because there isn't enough research to indicate saunas directly affect the immune system. 

Sauna therapy relieves tension and stress thanks to its calming atmosphere. Reduced stress leads to lower cortisol levels, which keeps the immune system healthy. Regular sauna use also helps reduce inflammation, which can disrupt the immune system.

Saunas also help strengthen immunity by preparing the body's line of defense against illnesses. A sauna raises your core body temperature, much like a fever. In the presence of intense heat, any existing viruses are rendered ineffective. Your body increases the production of white blood cells, which fight against these viruses and prevent illnesses. 

Enhanced Mood & Mental Well-Being

Sauna benefits extend beyond physical well-being, promoting holistic wellness. Saunas function similarly to exercise by releasing endorphins, aka "happy hormones." 

Studies show that the heat in a sauna helps achieve an anti-depressive effect, especially with prolonged use. This therapeutic, relaxed effect is one of the most sought-after benefits of a sauna. 

Saunas produce a tranquil environment away from the stresses of everyday life. Whether you indulge in a solo sauna session or relax in a shared environment with friends and family, you will undoubtedly leave feeling more relaxed and at peace than before.

Recently, some research has also claimed that regular sauna use can reduce the risk of dementia and Alzheimer's disease. As per a Finnish study, frequent sauna bathing (at least nine to twelve times per month) can minimize dementia development by at least 53%. 

Helps You Sleep Better

Saunas encourage relaxation and stress relief, so it's only logical that good sleep will follow. Sauna heat shocks the body and boosts its core temperature. After a sauna, our body temperature drops quickly. This sharp rise and fall stimulates the creation of melatonin, aka the sleep hormone. Melatonin production is essential for getting deep, restorative sleep. By relaxing in a sauna and supplementing it with melatonin, you will drift off to sleep easier and better. 

Sauna Benefits and Disadvantages: Drawbacks of Sauna

Adverse Effects on Those With High-Risk Heart Conditions

A sauna can pose a risk for people with major heart issues or hypertension. In a sauna, high temperatures cause "heat stress," which is good. However, this dress is unfavorable for persons suffering from serious medical ailments. 

Risk of Dehydration 

Dehydration is a serious risk associated with sauna use. Dehydration can result in dizziness, low blood pressure, or nausea. If you suffer any of these symptoms while in the sauna, it is best to take a break and rehydrate. Following good sauna habits can help you avoid dehydration. 

This includes:

• Drinking plenty of water or juices before sauna sessions

• Rehydrating during sauna intervals

• Practicing short, 15–20-minute sauna sessions with breaks

  
  

Can Affect Sperm Count Temporarily

Studies have revealed lower sperm motility among regular sauna users. The intense heat in a sauna can adversely affect the testicles, resulting in decreased sperm function. 

Before you panic and abandon sauna use, note that this sperm reduction is only temporary. 

FAQs About Sauna Benefits and Disadvantages

Does Sauna Help with Weight Loss? 

There isn't sufficient data to help support the connection between sauna use and weight loss. Using a sauna does help you shed water weight due to heavy sweating. This isn't the same as actual fat loss.

Who Should Avoid Saunas?

While saunas are good, certain groups of people should use them with caution. This includes those with high-risk heart conditions. You should avoid saunas if you have occasional angina symptoms, have recently had a heart attack, or have coronary heart disease (CAD). Saunas can also cause itchy skin in people with eczema, so they must avoid them.

Do You Sweat in a Sauna?

A few minutes in a sauna can cause the skin temperature to rise, resulting in heavy sweating. One can lose up to a pint of sweat in a single sauna session. The more you sweat in a sauna, the more toxins you get rid of. 

Key Takeaway: Dry Sauna Benefits and Disadvantages

Dry saunas, especially traditional saunas, offer layered benefits. Their atmosphere is one of their biggest wins, creating a haven of relaxation to alleviate stress. Good-quality, wood-hewn saunas have a pleasant aroma that adds to the atmosphere. 

Besides the vibe, traditional dry saunas are known for their science-backed health benefits. These benefits range from better sleep and immune function to improved cardio health and muscle recovery. Saunas have some downsides and adverse effects, but the benefits exceed these. 

Regular sauna use at safe temperatures can become a solid tool for long-term health. Don't be discouraged by its drawbacks. If you have a health condition that prevents you from using a sauna, consult your doctor for more information.

Choosing a high-quality sauna is most important if you wish to reap its health benefits. If you're serious about sauna-based wellness, invest in an in-home sauna from a reliable retailer. My Sauna World is a leading retailer offering a range of traditional, outdoor, and indoor saunas. Browse the website, or feel free to contact us for more details. We can gladly assist you in selecting the best model for your requirements.