What are the health benefits of a sauna

Sauna use can have several health benefits, including relaxation and improved sleep.

For centuries, different cultures have used saunas for various reasons, including stress relief and relaxation. In colder parts of the world, saunas are a daily part of life. In Finland, a country of 5.5 million people, there are nearly as many saunas to go around - an estimated 3 million.

Besides helping you warm up or unwind, there may be more potential health benefits of sauna. But there are also precautions to consider before incorporating sauna bathing into your routine.

What is a sauna?

A sauna is a small wooden room, usually heated between 150 and 195 degrees (66-91 degrees Celsius), and never exceeding 212 degrees (100 degrees C). The heat from a sauna raises your heart rate, causes your blood vessels to widen and increases circulation, which can have several health benefits.

Different types of saunas include:

• Steam sauna: Common at many health clubs, this sauna uses steam - from pouring water over hot rocks - to increase heat and humidity in the room.
• Wood-burning sauna: Often called a Finnish sauna, this is the most traditional sauna type. It uses burning wood to heat the room and sauna rocks and tends to have a high temperature with low humidity.
• Electric sauna: Like wood-burning saunas, this type uses electric heaters to warm the air and create a consistent temperature. Electric saunas also create high temperatures with low humidity and tend to be safer than wood-burning saunas, with safety features to prevent overheating.
• Infrared sauna: This sauna uses infrared light to heat the body directly, rather than warming the air around you. These have lower temperatures than others but are still warm enough to cause sweating and potential health benefits.

What are the health benefits of sauna?

Research has pointed to several possible health benefits of regular sauna use beyond relaxation. Potential benefits include:

Reduced risk of cardiovascular disease

A 2022 American Journal of Physiology study found that regular exercise combined with a 15-minute sauna can increase cardiorespiratory fitness and reduce systolic blood pressure. Sauna bathing temporarily raises the heart rate, similar to moderate exercise. When your heart rate increases, your heart pumps more blood, which can help strengthen your cardiovascular system over time.

Reduced risk of respiratory diseases

Another potential benefit of sauna use is a reduced risk of respiratory diseases, such as chronic obstructive pulmonary disease (COPD). The European Journal of Clinical Investigation found that sauna bathing has anti-inflammatory and antioxidant properties. And regular sauna baths helped reduce chronic inflammation and oxidative stress.

Pain relief

Research has also found that heat therapy may help relieve chronic pain. Heat therapy is often used to improve circulation, blood flow, and certain metabolic processes, which can help relieve discomfort. Saunas are a source of dry heat people can use to increase skin and muscle temperature to promote healing and muscle elasticity.

Stress relief

For some, regular trips to the sauna may enhance relaxation and reduce negative feelings associated with everyday stressors.

One study found that people felt happy after sauna bathing, with some reaching "totonou," a Japanese word that refers to a state of physical and mental alignment, mental clarity and positive emotions. Another study noted that cortisol ("the stress hormone") and endorphins ("feel-good chemicals") respond variably to heat exposure.

Increased longevity

According to research, regular sauna use may promote longevity and extend health span, or the period of one's life spent in good health. Sauna bathing may also contribute to improved immune function by increasing white blood cells that help the body fight infection and disease.

Other benefits of sauna bathing

Saunas may also aid muscle recovery and improve sleep. After a workout, muscles can become sore or tense, often due to microtears in the muscle fibers. Sauna heat can help increase blood flow in the body and deliver oxygen to muscles to aid in the recovery process.

Sauna bathing can also improve sleep by triggering the release of endorphins in the brain. Endorphins help reduce stress and anxiety, promote relaxation and regulate circadian rhythms.

How to use saunas safely

Despite the potential health benefits of sauna bathing, it's not appropriate for everyone. Those with uncontrolled high blood pressure, diabetes, heart failure and other conditions should talk to their doctor beforehand. If you take medications that interfere with your body's ability to regulate temperature or that make you drowsy, you should not use a sauna.

Here are some other tips to ensure you stay safe during a sauna session:

• Hydrate: Drink plenty of water after using the sauna to replace the fluids lost from sweating.
• Avoid alcohol: Don't drink alcohol before or after a session, as it can increase your risk of dehydration. Certain health conditions, such as kidney disease, can also increase the risk of dehydration.
• Don't overdo it: Limit sessions to 20 minutes or less to avoid overheating. First-timers should start at five to 10 minutes and increase their sessions as they get used to the heat. Leave the sauna immediately if you begin to feel dizzy or ill.
• Feel your best: If you're sick, wait until you feel better to use the sauna. This keeps it safe for others and ensures you don't exacerbate your symptoms.

Regular sauna sessions come with many potential benefits and may be a good addition to your self-care practice. But be sure to talk to your doctor before using a sauna, especially if you have a pre-existing health condition.

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