Think about a warm inviting environment surrounding you that erases the day's stress and leaves you feeling restored and cleansed. This is the experience of using a sauna. Saunas have existed in many cultures throughout history but were most prevalent in Finland where saunas were part of their culture for thousands of years. Saunas were once viewed strictly as a luxury item or a type of community gathering place, however there has been increased acceptance around the world that saunas can also provide substantial benefit to the position of both physical and mental wellness. Recent medical research is providing confirmation of what the ancient cultures believed for centuries - using a sauna on a regular basis can provide extensive benefits for your health in ways you may not expect. Enhancing cardiovascular function and circulation; ridding the body of toxins; improving resilience in times of stress are just some examples of the numerous ways we can benefit from passive heating in the sauna. In this article, we will discuss the scientific evidence supporting this ancient practice and how it can improve your quality of life in a balanced way.
The cardiovascular system benefits from sauna use are among the most well-supported areas of research on this therapy. When you use a sauna at the standard temperature range of 70-100 degrees Celsius (158-212 degrees Fahrenheit), it can create physiological changes similar to those experienced with moderate exercise. Your heart rate can increase from 60-70% of your normal rate as your body tries to cool itself by increasing blood flow to the surface of the skin for cooling purposes.Sauna use leads to an increased capacity for exercise, as the heat gradually makes the heart work harder and more efficiently. As a result, over time, the heart becomes more efficient and can sustain longer periods of exercise.
Also, when heat causes blood vessels to expand (vasodilation), it increases endothelial function and therefore improves the health of the inner lining of the blood vessels, known as endothelial cells. Therefore, having healthy endothelial cells is important for maintaining normal blood pressure and preventing arteriosclerosis (buildup of fatty deposits in arteries). Studies show that regular sauna use has been linked with lower Blood Pressure and Enhanced Circulation.
There are numerous large observational studies, particularly in Finland, which support a direct relationship between frequent sauna use (ranging between 4-7 times a week) and a drastically reduced risk of dying from certain cardiovascular diseases, including heart attacks and strokes.
Therefore, the sauna may serve as an effective supplement to your current physical fitness regimen and help to build a stronger, more durable heart.
Detoxification & Skin Health
The temperature of the sauna will create a rapid change in heat within the body. When the body's temperature is elevated through the heat of the sauna, the body will start producing sweat. Sweating is one of the body's primary methods of eliminating toxins and other waste materials that build up in the body.
In particular, the amount of sweat developed during a sauna session will flush out many different toxins that have accumulated in you over time, such as heavy metals (lead and mercury) and other pollution from the environment.
Additionally, by sweating heavily, you are delivering a large amount of oxygen and nutrients to your skin cells, which aids in giving your skin a healthy glow and improving circulation.Your skin may benefit greatly from the cleansing power of sweat, as it will help remove dirt, oil, and dead skin cells, which are leading contributors to acne and other skin blemishes. Many regular sauna-goers say their skin is softer, cleaner, and more supple after using the sauna regularly. Sauna therapy also stimulates collagen production and can help you maintain skin elasticity while reducing the visible effects of aging. Using a sauna is a very effective means of deep cleansing the epidermis from the inside out.
Muscle Recovery & Pain Relief
Athletes and those with sore muscles will appreciate a sauna as a way to recover from strenuous physical activity. The heat generated from the sauna increases blood flow throughout the body, especially to tired and sore muscles, thereby helping the body to naturally relax them. This augmented blood flow brings oxygen and nutrients to the area of the muscle needing repair, while also carrying away metabolic waste products such as lactic acid, which cause post-exercise soreness and stiffness. Relaxation of the muscle's fibres gives immediate relief from tension and spasms.
While acute recovery is significant, the anti-inflammatory properties of heat therapy are astonishing. The intense heat provided by saunas helps to lessen systemic inflammation, which is a contributing factor for many chronic pain ailments, including arthritis, fibromyalgia, and general joint pain. The heat soothes the sore joints and increases their flexibility and range of motion.Regular sauna use will provide people with chronic pain with an additional approach to managing pain that doesn't involve drugs and provides easing of symptoms, greater motion and a higher level of quality of life.
Mental health is positively affected by sauna bathing, and its immediate and beneficial effect on mental well being is one of its most appreciated gifts. With our busy, hectic lifestyle and always being online, the chance to switch off all digital devices and enjoy some time away from everything while enjoying the warm and tranquil environment allows your body to reach a relaxed mental state of being present and concentrated in your own mind, which is called mindfulness. The heat of the sauna (in particular a sauna that uses dry heat) provides the body with the sensation of heat and, at the same time, the warm, supportive atmosphere encourages a mental state of calm and relaxation.
Heat has been found to have a positive effect on reducing the level of cortisol, a hormone that is produced during times of stress. It also promotes the production of different neurotransmitters, including serotonin, that regulates mood. The combination of physical promises (physical relaxation) and the effects of the chemical process makes a sauna a great opportunity to alleviate the signs of anxiety and/or mild depression. In addition, sauna users can use this ritual to help "reset" their minds and to improve their overall sleep quality and overall tranquillity and mental clarity during and after their sauna sessions.
Saunas can be great training for a person's immune system. The heat produced during sauna sessions creates a false fever in the body, and in turn, many of the body's immune responses to illness are stimulated. Mild self-induced hyperthermia encourages the production of white blood cells, including lymphocytes and neutrophils, that are necessary to combat harmful pathogens. Finally, the sauna helps to produce heat shock proteins, which protect and promote cellular health and repair.
In addition to cellular health, the heat and often dry (traditional Finnish sauna) or moist (steam room) air can benefit the respiratory system. When you breathe in warm air, it promotes the production of mucus and clears your airways. The heat will relax and open the bronchioles of the lungs which may soothe those suffering from mild asthma or bronchitis. A sauna assists a person's breathing by allowing for relaxed and deeper breathing which helps expand the lungs; over time, the sauna promotes improved lung function and will assist a person with breathing more easily.