Explore how saunas promote relaxation and wellness, drawing from centuries of tradition from Northern Europe and growing global popularity.
The word sauna is Finish and means “bath,” or “bathhouse.” Sauna bathing is part of daily life in Finland-almost every household has one. 90 % of Finnish people sauna at least once a week considering it the key to happiness and wellness. It is also a great venue to relax, turn off cell phones, and de-stress. In fact, Finland has topped the world Happiness Report for the seventh year in a row.
In the U.S, saunas are gaining popularity as the uptick for healthy aging and longevity products are on the rise. Up to 70% of all consumers in the U.S. purchased at least one wellness product in the past year. A survey by the American Institute of Architects found that saunas were the second most popular function room (after exercise rooms) among homeowners.
Saunas are linked to substantial health benefits per the Mayo Clinic including reduction in heart disease, stress, arthritis, skin and lung conditions, cholesterol, and may even boost the immune system to better combat illness. It also has been linked to a better night’s sleep.
Imagine the pleasure of stepping into a sauna after a vigorous workout knowing it may have significant health benefits. In fact, long term studies in both men and women show that regular use of sauna bathing may improve high blood pressure and lower the risk of sudden death from heart attacks and strokes.
What are the different types of Saunas?
Traditional saunas are made of log or wood benches above the floor for bathers to sit. Sauna bathing uses dry heat generated by electrical or wood burning units ran at high temperatures (150-195 degrees F). Most have low humidity of less than 20 %. Each sauna session is for 5-20 minutes followed by a “cooling,” phase at room temperature, a cool shower, or a “cold,” plunge.
Infrared saunas are also available that use infrared lamps to create heat that is lower in temperature than traditional saunas. Other options include “steam rooms,” that uses humidity. There is no evidence to say that dry versus wet heat is better for you.
How do Saunas improve your health and wellness?
The way saunas work is by improving your circulation, metabolisms, and cardiovascular (heart and vessels) health. Being emersed in heat and steam makes the blood vessels in the skin and body dilate, “shunting,” additional blood flow to the arms and legs and boosting the heart rate in a very similar physiologic way that moderate aerobic exercise does but without the need for additional skeletal muscle work.
Natural hormones are also ramped up during saunas including endorphins, adrenaline, and BDNF (brain derived neurotropic factor). These natural hormones help block pain, lower stress, improve mood, and enhance a sense of well-being.
Our body typically releases endorphins when we do pleasurable things like eating, medium and high intensity exercise, running, and sex. This is part of the reason saunas are so popular as these hormones can relieve stress and make us feel good.
Saunas can also help you sleep better. A study showed for an overwhelming 83 % of people surveyed that sauna bathing had a positive effect on their quality of sleep with improved sleep hygiene cited as the primary reason for using a sauna. In fact, sleep ranks as the 2nd highest health and wellness priority and one of consumer’s most unmet need.
Can I get the same heart healthy benefits with sauna as exercise?
Absolutely, but still remains controversial. In fact, in a study out of Finland shows having 4-7 sauna sessions per week compared to 1 session per week leads to a significant decrease in the risk of stroke and heart disease. The health benefits are even more when done with aerobic exercise.
During each sauna session, the heart rate may increase from an average of 70-80 beats per minute to 120-150 beats per minute similar to strenuous exercise and then during the cooling off phase returns to baseline.
It is important to stay well hydrated before and after a sauna session using water or fluids like Gatorade and to avoid drinking alcohol.
Can Saunas help with other health problems including stress?
Most definitely. Sauna bathing may help improve chronic pain including arthritis, headaches, and fibromyalgia (inflammation of the muscle). There is also some evidence that it may even help with depression, anxiety, stress, and burnout. This may also be seen with infrared saunas, hot water immersion, and other heat therapies.
The pain-relieving pathways are stimulating by direct heat transfer to sensory or nerve endings of the skin. It is thought that heat stress coupled with intense “cooling off,” promotes analgesia or reduction in pain and tissue soreness.
In addition, the release of endorphins (up to 3 times normal levels) creases a sense of euphoria, improved mood, more energy, greater sense of calm and a higher pain threshold.
Are Saunas safe?
In general, saunas are very safe and healthy. However, can be risky if you have active heart disease, weak heart valves, recent heart attack, pregnant or have neurological conditions like epilepsy you should not sauna. Stable heart disease may be safe for saunas and even beneficial.
It is also important to hydrate well before and after as sweating can lead to dehydration. If you are over the age of 65, under age 16 or on certain medications or any of the above conditions including stable heart disease, please consult with your physician before starting an exercise or sauna program.
Is a ”Cold Plunge,” safe after a Sauna?
Maybe. It is used by athletes following a sauna or work out to enhance recovery and decrease muscle pain and soreness. It has been reported to rarely lead to fatal heart rhythms and is not recommended for people with heart disease.
Going from very hot to very cold stimulates the “cold receptors,” and shunts blood quickly to the arms and legs while squeezing or constricting the arteries or vessels of the heart especially if the cold plunge is done headfirst or “diving,” Cold plunges quickly raise levels of endorphins and dopamine (brain hormone) leading to a faster sense of well-being, satisfaction, and euphoria.
How and where do I sign up for sauna treatments?
Sauna bathing has centuries old proven track record and evidence as one the most effective wellness activity.
Saunas are available in many gyms, specialty clinics or as part of membership programs so have fun and enjoy the amazing health benefits of saunas. People are also adding sauna rooms or portable saunas to their homes. Saunas are even popular among our favorite celebrities including supermodel Elle Macpherson who uses her infrared sauna and enjoys doing cold plunges to “reset.”
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