In today’s health fad obsessed society, you have more than likely heard about saunas and some of the benefits associated with sitting in an uncomfortably hot, wooden box.
However, participating in sauna has been a health practice used by many different cultures for centuries which means this “fad” is not only proven through hundreds of years of employment but is also not going anywhere.
You’ve got questions about what it is, how it works, the science-based benefits you could enjoy and how you can get started; we’ve got the answers to many of those frequently asked questions, so let’s jump in.
FAQs:
- What is Sauna?
Typically, saunas are employed when participating in heat exposure therapy in order to take advantage of the enormous benefits it offers. When participating in sauna, one will enter an uncomfortably warm room. Traditional or Finnish saunas, also known as dry saunas or hot rock saunas, are one of the best and safest ways to do this.
Participating in a Finnish Sauna consists of sitting in a heated room, typically ranging from 175-220°F for about 15-20 minutes. Finnish saunas are the only saunas capable of reaching these temperatures for ideal results. This forces the body to begin adapting which helps detoxification by flushing out impurities through the skin. This effective cleansing process promotes glowing skin and improves overall health. Other benefits include: dramatically improved cardiovascular health, increased blood flow and circulation, skin repair and rejuvenation, weight loss, improved metabolism, improved sleep, reduced stress and much more.
- What are the Different Types of Sauna?
There are several different types of saunas, but typically, the defining characteristics come down to these four sauna families:
- Traditional Saunas:
Traditional saunas are also known as Finnish saunas as the sauna was originally created in Finland. Saunas are a major part of culture and everyday life in Finland. Traditional saunas use dry heat typically coming from a hot rock heater to increase the temperature in the room anywhere from 175-220 degrees Fahrenheit. One usually stays in this type of sauna for bouts of 15-20 minutes. Dehydration is a risk for all saunas, but particular caution must be exercised with Finnish saunas specifically. That being said, the extreme heat created in these saunas that have been employed for hundreds of years bring about tremendous health benefits ranging from dramatically improved cardiovascular health to increased blood flow and circulation, skin repair and rejuvenation, weight loss, improved metabolism, improved sleep, reduced stress and much more.
- Infrared Saunas:
Infrared saunas get their heat from the use of lamps employing infrared rays. Infrared saunas have only been around since the 1960s, but have quickly become more popular amongst consumers. These saunas are only able to reach maximum temperatures of 150 degrees but more typically between 120-135 degrees. While still bringing some health benefits, these saunas don’t pack nearly the punch that time spent in a traditional, Finnish sauna would as they aren’t capable of reaching the temperatures required for maximal benefits.
- Steam Saunas:
Steam saunas usually reach temperatures of 110-120 degrees Fahrenheit and use hot steam creating high humidity. This steam can be good for the skin and respiratory systems as long as they are maintained very well. Also because of the steam, there’s a higher chance for mold and mildews to grow, so using anti-microbial materials, regular maintenance as well as keeping a sharp eye out can help mitigate this issue.
- Smoke Saunas:
Last on the list also happens to be the least common of them all. Smoke saunas are used by lighting a wood burning stove but not utilizing a chimney. This creates a room full of smoke that spreads among the users before exiting through a vent. Because the temperatures in these saunas reach 160-190 degrees Fahrenheit, there are inherent health benefits to them, but there are also dangers of lung irritation or even damage due to the fine particles in the air from the smoke as well as the occasional case of skin irritation.
- Dangers of Sauna Use
While there are many benefits to correct sauna use, there are also inherent dangers when in extreme heat. Dehydration, heat fatigue and even all the way up to heat stroke is a possibility if you are not carefully listening to your body’s needs in the moment. To avoid dehydration, be sure to drink at least 16 ounces of water for every 10 minutes you are in the sauna. If you begin to feel lightheaded, nauseated or like you might pass out, exit the sauna until you feel normal again; at that point, reevaluate whether or not to reenter the sauna.
It is strongly recommended to consult with your healthcare professionals before participating in sauna therapy, especially if you have any underlying health conditions such as severe heart problems, are under the age of 16 or are pregnant.
- What are the Benefits of Sauna?
Traditional Finnish saunas produce the most dramatic and lasting health benefits of all saunas. The heat of the sauna enhances circulation, easing muscle tension and joint pain. Additionally, saunas stimulate the release of endorphins, fostering a deep sense of relaxation and reduced stress levels even long after a sauna session concludes.
Reputable studies have repeatedly shown that regularly spending time in the sauna at the correct temperatures dramatically improves cardiovascular health, boosts metabolism, lowers blood pressure and resting heart rate, improves immune function and even lowers all-cause mortality levels by nearly 50%.
Other proven benefits include decreased probability of strokes, accelerated recovery, increased growth hormone release and function, makes individual cells healthier and more robust, reduces cortisol, cleanses pores and increases overall health and beauty of skin, improves sleep, triggers the body’s release of heat shock proteins and more.
- How Can I Make Sauna Easier?
There’s no doubt that it’s mentally and physically difficult to sit in an uncomfortably hot space for extended amounts of time, but there are a few things you can do to make it easier on yourself if you’re just starting out:
Drinking plenty of water is your best bet. Your body will be doing a lot of work trying to keep you cool (your heart pumping blood at accelerated rates being one of the most demanding instances), so you’ll more than likely be working up a pretty good sweat. Be sure to stay hydrated as it will not only keep you more comfortable, but it will also protect against things like heat fatigue and even heat stroke. For best results, be sure to drink at least 16 ounces of water for every 10 minutes you are in the sauna as mentioned above.
Another method some like to use to stay more comfortable while in the sauna is keeping the head covered by some material. Many people who like to employ this method simply drape a towel over their head, but there are some who even like to wear a wool beanie or something like it. Even though you would think this would add to the heat and discomfort, the purpose behind the material around the head is to insulate the brain. Some of the most intense feelings of discomfort experienced while in the sauna are because the brain feels as though it is getting too hot, so it does everything it can to get you out of that extreme environment. Insulating the brain is definitely an effective method you might want to try out for yourself.
- Conclusion:
Now that you know what it is, why it’s beneficial and how to do it, what are you waiting for? Many people see benefits on their first session with more and compounding benefits continuing the more they participate consistently. Get after it! Beat the heat! Your improved immediate and long-term health with be thanks enough for us.