HEALTH BENEFITS OF USING A SAUNA

Have you ever wished you could hit the cosmic reset button on your body? You're not alone. Most people want to feel healthy and look good. When you're struggling with never-ending to-do lists, parenthood challenges, or an ever-growing pile of work, it's easy to let yourself fall by the wayside. This can lead to stress, exhaustion, or other health problems.

Luckily, saunas like Almost Heaven Rainelle can help super-charge your wellness routine in as scant as a sweet, rejuvenating 15 minutes. That's right! From strengthening your immune system to clearing up your mental fog, there's so much to love about regular sauna sessions. 

Read on to learn how this timeless approach to self-care can maintain your well-being.

Benefits of Sauna for the Cardiovascular System

If you're suffering from coronary artery disease, hypertension, or are simply on a quest to maintain a healthy heart, consider spending time in a sauna. Studies show that sauna usage can significantly enhance cardiovascular endurance and overall heart health.

A study on Finnish men established a compelling correlation between sauna usage and improved heart health. The study revealed an incredible 63% decreased risk of sudden cardiac death in participants who used saunas 4–7 times per week compared to those who used them only once a week.

Here's how it works:

When you spend time in the heated sauna, your heart starts beating faster than usual, and your blood vessels dilate. This process, known as vasodilation, allows blood to flow more freely throughout the body, increasing oxygen distribution to various cells and tissues. This enhanced oxygen delivery can support cellular function and regeneration, contributing to overall heart health.

Sauna usage also holds potential benefits for hypertensive patients. Research shows that sauna bathing can reduce peripheral vascular resistance, a common issue in hypertensive individuals, thus providing a natural and relaxing method to help manage blood pressure levels. 

Additionally, a 2014 study published in PubMed Central showed significant improvements in overall cholesterol profile. This research revealed that sauna bathing decreased total cholesterol and LDL (the 'bad' cholesterol) along with an increase in HDL (the 'good' cholesterol). This effect can substantially reduce the risk of atherosclerosis, a chief contributor to heart disease.

It's important to note that people suffering from angina pectoris, severe aortic stenosis, orthostatic hypotension, and advanced or poorly controlled heart failure should exercise caution and consult their healthcare professional before opting for this healthcare practice.

Benefits of Sauna for the Skin

Sauna therapy can stimulate a series of physiological changes that lead to healthier, more vibrant skin. The fundamental principle revolves around heat and subsequent sweating. Studies show that the heated environment of a sauna opens up your pores that help remove bacteria from the epidermal layer. This helps reduce acne and other blemishes that can make you self-conscious.

The benefits of saunas, particularly the infrared ones, extend beyond surface-level skin improvements. Research shows that the heat dilates peripheral blood vessels, improving blood flow to the skin. This increased flow delivers oxygen and nutrients that fortify skin cells, further promoting cell turnover and collagen production. The result? A brighter, more youthful-looking complexion. 

Benefits of Sauna for Mood and Depression 

Feeling a little blue? You might want to try sweating it out in a sauna. During a sauna session, the heat puts your body under controlled stress. Studies show that this triggers the production of some key neurotransmitters, including endorphins and serotonin. 

Endorphins, which are our natural pain relievers and stress fighters, can create feelings of relaxation and well-being. At the same time, serotonin plays a crucial role in balancing our mood and promoting a sense of happiness.

In addition to the mood-boosting effects, sauna sessions can also help reduce stress by regulating our cortisol levels. Cortisol plays a critical role in our body's response to stress. However, research shows that elevated cortisol levels, especially over prolonged periods, can cause mental and physical health issues, including weight gain, muscle weakness, depression, anxiety, and impaired cognitive functioning. 

This is where the sauna comes in! Research has shown that regular sauna use can decrease cortisol levels. By reducing this hormone's concentration in our systems, we can experience various benefits, such as improved stress management, better sleep quality, and strengthened cognitive functioning — all factors that contribute to an improved sense of well-being and a more balanced emotional state. You can even meditate or practice deep breathing in a sauna to let go of all of your troubling thoughts.

Benefits of Sauna for Respiration

Are you suffering from seasonal allergies, the common cold, or a pesky sinus infection? A regular sauna might provide some relief from these respiratory issues. Breathing in the warm, moist heat doesn't just deliver a cozy sensation but also serves as a decongestant.

 

Medical News Today notes that this soothing heat relaxes your muscles around the airways, which helps widen your bronchial tubes. This dilation brings about better airflow, helping you breathe easier and potentially relieving conditions like asthma, sinusitis, and chronic bronchitis.

What's even more interesting is that the heat from the sauna helps to loosen and liberate any stubborn mucus trapped in your respiratory tract, making it easier to cough up and clear. A 2017 study demonstrated that regular sauna use resulted in improved lung function, enhanced breathing capacity, and fewer respiratory infections among participants.

Benefits of Sauna for Sleep Quality

Between the stress of modern life and those sneaky hours lost to late-night scrolling, getting quality shut-eye can often seem elusive. Luckily, saunas can lead you to a deeper, more blissful sleep.

Here's how it works: a sauna session increases heat in your body, causing your blood vessels to expand (vasodilation), which leads to a temporary rise in your heart rate and blood flow. 

However, post-sauna session, as your body cools down, it induces a blood pressure drop, mimicking the "nocturnal dipping" process that naturally happens when we are about to fall asleep. Your body recognizes this as a cue to produce more melatonin, aka 'sleep hormone,' preparing you for a good night's sleep.

Benefits of Sauna for Weight 

If you don't have the time to hit the gym every day or find it too daunting a task to run marathons, the sauna might be the secret spot to help with your weight loss journey. 

As you soak in the warmth of a sauna, your body temperature rises, and your heart starts pumping blood more rapidly to dissipate excess heat. This thermoregulation process increases your metabolic rate, helping you burn more calories.

The magic of the sauna extends beyond plain calorie burning. Studies show that the heat also encourages the body to eliminate harmful toxins and metabolic by-products through sweat. This promotes a healthier, more efficient metabolism, providing a boost to weight management efforts. 

Different Sauna Types for Health Benefits 

The following are some main types of saunas available on the market right now:

Traditional Saunas

Traditional Finnish saunas, also known as dry saunas, feature a simplistic yet functional design. They typically consist of a wooden room heated by an electric or wood-fired stove. These stoves also hold a pile of heated sauna rocks that can be used to increase the sauna's temperature.

The heat inside a traditional Finnish sauna fluctuates between 160 to 195 degrees Fahrenheit, with lower humidity levels ranging from 10% to 20%. This ambiance, though intense, creates a soothing atmosphere for relaxation and rejuvenation. 

These classic saunas can help detoxify your body, improve circulation, lower blood pressure, and improve skin quality.

Steam Saunas

Steam saunas are known for their humid environment and significantly lower temperatures, usually ranging from 110 to 120 degrees Fahrenheit. This humid setup offers a gentler experience, making it a preferred choice for those who find traditional saunas too intense. 

Unlike the dry sauna, the wet sauna experience is largely about inhaling hot and moist air. The benefit of saunas is that they can help open up the airways, increase lung capacity, and improve breathing. The humidity also plays an essential role in hydrating our skin and can aid in deeper cleansing.

Infrared Saunas

Infrared saunas, such as Golden Designs Dynamic Saunas, leverage science's power to redefine how we perceive heat therapies. Unlike traditional saunas that focus on heating the room, these saunas utilize infrared light to directly warm the body, providing a more efficient and deeper heating experience.

Infrared saunas operate at a significantly lower temperature (between 120 to 140 degrees Fahrenheit), yet they manage to provide the same health benefits as a traditional Finnish sauna. These saunas help relieve muscle and joint pain, reduce inflammation, stimulate circulation, encourage weight loss, and promote skin rejuvenation. 

Plus, they're quite energy efficient. These can heat up quickly and maintain the desired temperature throughout your session with minimal power consumption. Most of them even come with chromotherapy light that can further take the benefits of saunas to the next level.

Safety Tips for Sauna Usage 

Saunas are a great way to relax and enjoy some health benefits, but they also require some safety precautions.

Here are some tips for using a sauna safely:

• Check with your doctor before using a sauna, especially if you have heart or blood pressure problems or are pregnant or planning to become pregnant.

  
  

• Avoid alcohol and medications that may impair sweating, produce overheating, or make you drowsy before and after your sauna.

  
  

• Stay in no more than 15 to 20 minutes at a time, and cool down gradually afterward.

  
  

• Rest and rehydrate after your sauna session. Drink at least one full glass of water before and after using a sauna to avoid dehydration.

  
  

• Consider the buddy system, and don't use a sauna if you're ill.

  
  

• Bring clean towels and sandals to the sauna. You'll need one towel to lay on the sauna bench so you can sit on it and one towel to wrap around your body during or after your sauna session. If you're using a public sauna, wear sandals or flip-flops.

  
  

• Do not wear anything dirty or tight-fitting to a sauna, including things that you wore throughout the day.

  
  

• Follow the etiquette and rules of the sauna you're using. Be respectful of other people's space and comfort level. Keep conversation low and do not engage in rowdy behavior.

  
  

• Do not shave, tweeze, brush your hair, or groom in any way while using the sauna. Do not leave litter of any kind behind.

  
  

Benefit of Saunas: FAQs

What does a sauna do for your body?

A sauna can do wonders for your body. The heat helps you sweat profusely, which ultimately aids in detoxification, improves your cardiovascular endurance, strengthens the immune system, promotes good sleep, purifies your skin, relaxes your muscles, and reduces stress.

Is it good to sauna every day?

The frequency of sauna use depends on personal preferences, health conditions, and your body's tolerance to heat. Generally, it's recommended to limit sauna use to twice or thrice a week. 

If you're new to saunas, start with just one session per week and then gradually increase the frequency. The key is to pay attention to your body and how it reacts to heat exposure. Stop your sauna session immediately if you feel dizzy, nauseous, lightheaded, or have difficulty breathing.

Do saunas burn calories?

No, burning calories in a sauna is just a health myth. While saunas mimic the effects of exercise by increasing your heart rate and inducing sweat, you just lose water weight rather than actual fat. Once you rehydrate, the scale will tip back to normal. 

Which is better: a sauna or a steam room?

The choice between a sauna and a steam room mainly depends on personal preferences and the intended health benefits. Traditional saunas can be perfect for sweating out toxins, improving cardiovascular health, and relaxing the mind. If you're dealing with congestion, dry skin, or muscular tension, a steam sauna might be a better choice for you.

Is 10 minutes in a sauna enough?

While there isn't a universal "perfect sauna time," a 10-minute session can indeed be beneficial, especially if you're just starting out. Once you get comfortable, extend your session to 15 to 20 minutes to reap maximum physical and mental health benefits.

Health Benefits of Saunas: Final Words

Saunas offer a therapeutic experience that helps restore balance in our often frantic lives. The benefits are undeniably impressive, from improving cardiovascular health to rejuvenating the skin, promoting detoxification, and just plain old restorative bliss.

If you want to kick-start your wellness journey, check out MySaunaWorld's collection of traditional and infrared saunas. We also have a range of accessories to help you create the ultimate sauna experience. For more information, please feel free to browse our website and contact us with any questions you may have.