Sweating for a Healthy Heart:

Exploring Sauna Cardio Benefits

For thousands of years, ancient civilizations have enjoyed the benefits of sauna therapy. The Mayans had sweat lodges more than 3,000 years ago. Finland, considered the "mother lode" of sauna culture, sparked an enduring sauna tradition by introducing the first sauna in a cave-like setting. 

Ever since the benefits of sauna bathing have been documented worldwide, one of the key benefits is improved cardiovascular health. Studies have indicated that the long-term use of traditional or infrared saunas can improve heart health. 

If you're looking for an alternative therapy to help your or a loved one's health, you could find the relaxing heat of a sauna beneficial.

In this article, we discuss key aspects of sauna bathing and sauna's cardio benefits in greater detail. 

What is Cardiovascular Disease?

Cardiovascular disease (CVD) does not refer to a single disease. 

It refers to a range of disorders that affect the blood and heart vessels, resulting in specific symptoms or outcomes such as:

• Rheumatic heart disease

• Heart attack

• Stroke

• Arrhythmia

• Heart valve issues

• Heart failure

It affects millions of people worldwide, with over 17 million people losing their lives to the disease each year. Strokes and heart attacks account for the vast majority of cardiovascular mortality. CVD-related deaths don't just occur in the elderly. Recently, there has been a spike in premature cardiovascular deaths among adults under the age of 70.

What Causes Cardiovascular Disease? 

There's a large and complex network of risks and triggers associated with cardiovascular disease. 

Among the most common and well-known causes are lifestyle risk factors like:

• Sedentary lifestyle and physical inactivity

• Excessive alcohol or tobacco usage

• Poor diet

• Co-morbidities like diabetes

• Family history

The above behaviors can trigger a series of underlying symptoms that signal an issue with cardiac health. 

These include:

• Spike in blood lipid profiles

• High blood pressure

• Obesity

People who exhibit these symptoms are more likely to experience cardiac arrest, stroke, or other cardiovascular issues. Fortunately, there are numerous treatments to avoid and mitigate the negative effects of cardiovascular disease. One of them is identifying the underlying symptoms and risk factors as early as possible.

Those with mild cardiovascular issues can benefit from alternate therapies such as sauna therapy.

What is Sauna Bathing?

Sauna bathing is one of the oldest forms of therapy, although it has evolved over time. It is essentially a form of heat therapy that takes place in a wood-hewn cabin. Inside, a traditional stove or electric heater emits high heat, typically between 158 and 212 degrees Fahrenheit. 

Infrared saunas use varying wavelengths to allow heat to penetrate deep into your body. All three types of saunas, wood-burning, electric, and infrared, generate dry heat. The relative humidity in a dry sauna is typically between 10% and 20%, yet it is believed to help the body in several ways. 

Sauna bathing is believed to:

• Improve blood circulation

• Give you radiant skin and slows skin aging 

• Rid your body of toxins

• Relieve muscle pain and soreness

• Help you decompress and alleviate chronic fatigue

Most importantly, heat exposure during sauna bathing positively affects cardiovascular health. 

What are the Sauna Cardio Benefits?

There is emerging evidence that sitting in a sauna is good for your heart and can mimic moderate exercise's effects.

 

In technical terms, it is known to improve cardiovascular function by improving the "endothelium-dependent dilatation" process. Patients with cardiovascular disease have reduced vasodilation. Sauna bathing can enhance this function by reducing arterial stiffness and lowering systemic blood pressure.

Simply put, sauna therapy's extreme heat raises your skin's temperature, resulting in excessive sweat. A few minutes in the sauna can produce up to a pint of perspiration.

This stimulates a response to begin cooling, which raises your heart rate. Your blood vessels dilate as your heart rate rises to 100 to 150 beats per minute. This improves blood flow and oxygenation to the vital organs. The result? A profound sense of relaxation, similar to what you would experience after mild to moderate exercise.

Let's look at some more sauna cardio benefits in detail:

Effect on Cholesterol

You've probably heard doctors say, "Your cholesterol has spiked." High cholesterol levels in your blood indicate an increase in a fatty, waxy material in your blood cells. Hearing this can be a cause for concern, but there are steps you can take to manage your cholesterol.

You see, cholesterol isn't always the bad guy. Cholesterol can be both good (HDL) and bad (LDL). Sauna therapy can help you lower your total cholesterol by increasing HDL levels in your body. A study of 16 Finnish males aged 20 to 23 revealed an overall reduction in total cholesterol levels after three weeks of sauna treatment. 

Sauna therapy works similarly to exercise. The best results are seen from combining exercise with sauna bathing. For example, many prefer using a sauna after a cardio workout. 

This kind of combined therapy can help maximize positive effects on your cholesterol.  

Lower Cardio-Related Deaths

Did you know that in the United States, over 350,000 individuals die from out-of-hospital cardiac arrest each year? The majority of sudden cardiac deaths (SCD) occur without warning signals. However, healthy, consistent behaviors like sauna bathing can help reduce the chance of sudden cardiac mortality. 

A long-term study compared the lives of 2,300 regular sauna users to individuals who did not use a sauna. The group that used saunas four to seven times per week had a decreased death rate from cardiovascular disease or stroke.

Improvement in Cardiovascular Respiratory Fitness Level (CRF)

One of the key indicators of heart health is the CRF level in your body, i.e., Cardiovascular Respiratory Fitness Level. This indication assesses how well your body oxygenates essential organs and muscles, especially during physical exercise. A greater CRF level lowers the risk of heart-related fatalities.

How do you increase your CRF levels?

Besides exercise, sauna therapy is known to benefit and boost CRF levels in the body. Experts advocate combining the two for optimal outcomes. A workout followed by a relaxing sauna session is believed to help you break the cycle of low CRFs and avoid premature cardiac death.

Effect on Blood Pressure

High blood pressure is usually asymptomatic and one of the leading causes of cardiac fatalities. Reducing blood pressure is difficult but not impossible. 

Studies suggest combining exercise and sauna bathing can improve blood pressure levels. Consistent sauna use (at least three times per week) for at least 15 minutes following a workout is advised.

How to Use Sauna Safely for Cardio Benefits

Sauna therapy is generally considered safe if it's followed properly. Here are some steps you can take before and after a sauna session to maximize its benefits.

Make sure to Hydrate. Drink plenty of water before and after your sauna session. We lose up to a quart of sweat in saunas, which can lead to dehydration. 

While water is the healthiest option, you can also consume juices, electrolyte-rich water, or herbal tea.

Avoid excessive sauna bathing. The standard time limit for sauna bathing is 20 minutes. Many seasoned sauna users will even go up to 30 minutes. 

However, if you're a newbie, start with shorter sessions of five to 10 minutes and gradually increase to 20 minutes. Sitting in a sauna for too long can be harmful, causing headaches, nausea, dizziness, and dehydration.

If you're thinking of starting sauna therapy for your heart health, we recommend talking to your primary care physician first.

Keep in mind that sauna therapy cannot replace cardio-related treatments. A sauna without exercise won't help you reduce weight or reverse cardiovascular disease. It should always be used in conjunction with physical activity and a balanced diet and lifestyle. 

Key Takeaways: Sauna Cardio Benefits

Sauna bathing is an ancient tradition that has stood the test of time, providing advantages beyond relaxation and stress relief. The significant impact on cardiovascular health is especially noteworthy. Many studies suggest that frequent sauna use might mimic the effects of moderate exercise, resulting in enhanced heart function and overall well-being.

If you're keen on committing to a sauna wellness routine, you'll benefit from having a home sauna. You'll find many retailers selling home saunas, but finding a trustworthy seller is important. If you wish to purchase a sauna online, visit a reputable retailer like My Sauna World.

You can choose from a variety of sauna brands, as well as traditional and infrared saunas. The best part is that we offer free shipping!

Feel free to contact us for more details; our staff will gladly assist you.