Skin elasticity, that hidden sign of overall health, is something most people don't think about until it changes. For instance, after pinching young skin, it quickly bounces back; but since our skin grows old, and because of several reasons like sun exposure, dehydration, and lifestyle choices, our mature skin takes longer to revert back to its original state. Through time, all of these factors cause the collagen and elastin networks of our skin to weaken, which will weaken the elasticity of the skin. Many people want to do anything they can to help maintain the natural bounce back of the skin, and sauna bathing is one way that people are currently doing so. Sauna bathing will not only provide a temporary glow to your skin when you leave the sauna, but regular sauna bathing may have a longer-lasting effect on your skin physiology.
Defining the Meaning of Skin Elasticity
Elasticity is defined as how well the skin can stretch and then go back to its normal position. Elasticity primarily depends on two proteins: collagen, which helps protect and hold the skin in its place, and elastin, which gives the skin the ability to snap back. Another component, the extracellular matrix, which is a substance that holds both water and nutrients, is critical in maintaining the elasticity of the skin. When any of these parts of the skin begin to deteriorate, the skin will eventually fall flat and develop wrinkles and fine lines as well as become thin or lose its shape.
Many people believe that the loss of elasticity is a natural progression of aging and genetics and, as such, can't be prevented. Although genetics do play a role, studies have shown that environmental and lifestyle choices can hasten or slow down the process. Therefore, smoking, lack of sleep, and sun exposure will increase the likelihood of losing elasticity. However, habits that perpetuate circulation, hydration, and repair cellular damage will prevent the loss of elasticity. This is where sauna use comes into play.Effects of Heat Exposure on Skin Circulation and Repair
Heat exposure can promote skin blood flow and repair by increasing blood flow to skin tissues due to the dilation of veins. With increased blood flow comes more oxygen and nutrients for skin cells and a greater capacity to remove metabolic waste. While this increase in circulation is a short -term result of heat exposure, there may also be long-term benefits with continued heat exposure through regular heating treatments or sauna use (i.e. angiogenesis). More blood flow to the skin means more raw materials available for skin cells to maintain healthy skin and produce sufficient collagen and elastin.
Heat exposure causes the heat shock response to occur. During the heat shock response, cells generate heat shock proteins that function to repair damaged proteins and protect cells from cell stress. Recent studies have shown that the heat shock response supports the activity of fibroblasts, the cells within skin tissue responsible for producing collagen and elastin. If the repeated use of a sauna serves to moderately activate fibroblast activity, it may result in improved skin tone and resiliency.
Sweating and Detoxifying
Sweating is the most visible outcome of sauna use; however, many people are unaware of the full extent to which sweating supports skin health. Sweat helps to flush out excess salt, urea, and some environmental contaminants from the skin. Although the majority of detoxification occurs in the liver and kidneys, the skin is considered a secondary route. When sweat is released from the body through sweat glands, sweat also removes debris and creates an environment that is more conducive for the healthy functioning of skin cells.
Additionally, the sweat produced by the body contains natural antimicrobial peptides which can help to prevent the growth of bacteria on the skin surface.A well-balanced skin microbiome is associated with reduced inflammation, and chronic inflammation negatively impacts collagen and elastin. By promoting a cleaner and less irritated skin surface, sweating induced by saunas may help maintain the structural proteins that contribute to skin's elasticity.
Hydration, Temperature, and Evaluating Risks vs. Benefits
It would be inaccurate to claim that sauna use is always beneficial for skin elasticity. Heat can lead to dryness, which harms the skin by reducing its flexibility. This emphasizes the need for proper hydration before, during, and after using a sauna. Drinking water or an electrolyte drink helps preserve the moisture levels in the skin's extracellular matrix. If hydration is insufficient, the temporary plumpness caused by heat can result in dryness and flaking.
Temperature and duration are also important considerations. Brief sessions at moderate temperatures-approximately 70 to 80 degrees Celsius-are typically safer than prolonged exposure to very high heat levels. For most healthy individuals, spending about 15 to 20 minutes per session two to four times each week is deemed appropriate. Those with conditions like rosacea, eczema, or sensitive skin should exercise caution as heat may provoke flare-ups. Even for others without these issues, moderation is essential; stimulating circulation and aiding cellular repair should be the aim rather than overwhelming the skin's capacity to cope.
Science on Sauna Use and Skin Elasticity
Research directly linking sauna usage with improved skin elasticity remains somewhat limited.
Research on the use of saunas by people dealing with skin elasticity issues has been abundant; however, indirect evidence of the benefits of sauna use on the body's largest organ (the skin), is just starting to be realized. While most existing studies focus on the cardiovascular, pain-relieving, and mood-lifting effects of sauna bathers, there are multiple pieces of circumstantial evidence indicating that sauna bathers experience improvements in their skin's health through various methods, including, but not limited to, increasing blood flow, oxygenation, detoxification, relaxation, and decreasing cortisol levels as a result of decreased stress (when used regularly). Additionally, some dermatologists report that sauna bathers often have a "healthy glow" to their skin, which could be attributed, at least in part, to decreased muscle tension and relaxation.
Although the effects of sauna use on decreasing stress levels are not to be ignored as they may contribute to promoting skin elasticity; ultimately, chronic stress causes an increase in cortisol levels, a hormone known to break down collagen and elastin within the skin. Therefore, if a sauna can help to reduce cortisol levels, then it could provide long-term protection of skin elasticity. However, saunas are not a miracle product for reversing deep wrinkles or replacing the need for sunscreen, retinoids, or a healthy, nutrient-dense diet. Rather, sauna use should be used in conjunction with other healthy skin practices.
How to Use a Sauna to Improve Skin Elasticity
For individuals who wish to try using a sauna for benefits to their skin, it is best to start slow. Start out with one or two sauna sessions per week, and over time increase your frequency if you do not have any negative side effects from sauna use. You should always remove all makeup before entering the sauna because the heat will open up the pores and allow the skin to absorb the make-up; therefore, applying a moisturizer immediately after your shower will help keep you well-hydrated. Also, alcohol is dehydrating; therefore, if you are considering sauna use, you should avoid drinking alcohol on the same day that you plan on using the sauna, and avoid using the sauna while you are sunburned, and/or have open skin wounds.
In addition to sauna use, it is important to incorporate other lifestyle habits; for example, would be to get enough sleep, eat a diet rich in antioxidants, and use sunscreen daily. The benefits of sauna use are cumulative; therefore, frequently using a moderate amount of heat is likely to provide more benefit than infrequently exposing yourself to a large amount of heat at one time. Listen to your body's response to sauna use: if you notice that your skin is tighter and/or red and/or irritated, decrease the number of sauna sessions per week, and/or reduce the temperature of the sauna.
In summary, regular sauna use may help support and preserve skin elasticity. Improved circulation, improved circulation to the skin increases skin elasticity; Heat Shock Protein activation is another method by which saunas promote skin elasticity through detoxification (increased circulation promotes detox); and Improved overall health and wellness from a lower cortisol level through decreased stress. Utilized together with proper hydration and a healthy lifestyle, sauna use provides an enjoyable addition to a person's overall skin care routine. The key to using the sauna to improve skin elasticity, as with many wellness practices, is finding balance over time and consistently practicing moderation while educating oneself about using the sauna.
