Sauna Benefits - A Study Based Look
Sauna Benefits
How many times would you have either sat in a sauna (a Finnish word) and given up only after 1a few minutes, or have never bothered even though it was accessible at your hotel, resort, gymnasium etc, whilst all along taking a sauna could have been the health boost you needed. There are some common benefits most people know, well cover this off as well as touch on the more quietly kept scientifically derived sauna benefits.
Made famous mostly by the Nordic cultures, sauna is widely known for a variety of health benefits as well as the risky business of extreme sweating to rid the body of its liquid weight for sport competition. The types of sauna vary, from dry, steam and infrared heated systems, all of which affects the body in a similar way.
Detoxifies:
Sauna helps to remove toxins from the body via sweat. Some toxins may have be excreted in sweat more efficiently whilst others are better excreted internally by the liver. Sweat should be removed as the sweat accumulates and not let it rest on the skin for too long. Wipe off as it builds up.
Relieves Stress:
With the heat from sauna improving circulation, it also promotes relaxation and thus results in feelings of well-being. Post workout, a study has shown that sauna has shown a reduction in oxidative stress. To combat oxidative stress, the body produces Heat Shock Proteins (HSP's) as a protective stress response from protein degradation. As reported in this paper :
“HSP's can prevent damage by directly scavenging free radicals and also by supporting cellular antioxidant capacity through its effects on maintaining glutathione.
HSP's can repair misfolded, damaged proteins thereby ensuring proteins have their proper structure and function
Reduces Pain:
As sauna increases circulation, this can help to reduce soreness from muscle and bone related pain. A study examined the effectiveness of sauna treatment for fibromyalgia, a widespread chronic pain affecting bones and muscle.
For headache sufferers, a further study has shown sauna may help in the reduction of chronic tension-type headaches. Following eight weeks of sauna a significant improvement in headache intensity was observed.
Good for the heart
Sauna can benefit those with heart conditions and also the healthy. The heat from sauna elevates the body’s heart rate which in turn simulates cardiovascular aerobic activity. Blood vessels are dilated and opened, thus improving circulation and cardiovascular output. Continued research is proving that saunas can be safe and beneficial for people with cardiovascular disease.
A study showed that an increased frequency of sauna sessions is associated with a reduced risk of cardiovascular mortality events.
Improves Immune Function
A study found sauna helps to create a stronger immune system by producing white blood cells, a blood function which fights against infections and ailments.
Improves performance during endurance sports and recovery from workouts:
A study showed that regular use of saunas increases the body’s heat tolerance levels and helps in dealing with fatigue leading to improvements during endurance sporting activities.
Saunas are also a highly effective method of workout recovery. Metabolic wastes are eliminated from sweating and this promotes blood flow circulation to tired and strained muscles. A Study showed that using infrared saunas aided the recovery of the neuromuscular system, perhaps a characteristic of infrared heat’s ability to penetrate.
Protects the brain; Memory, Dementia & Alzheimer's disease:
Increased sauna use has been shown in another study to lower the risk of Alzheimer’s and dementia. Perhaps a side affect related to improved blood flow to the brain, it is hypothesized that saunas improve the lining of the blood vessels thus allowing for an increased productive blood flow to organs like brain and the heart.
Similar results from another study found that hot yoga from a small group of participants with elevated or stage 1 hypertension having 3 saunas per week for 3 months had lowered blood pressure.
Improves cholesterol profile:
In the case of healthy young men, a study showed a reduction in total cholesterol and LDL (bad) cholesterol, while HDL (good) cholesterol increased after two weeks of sauna. This type of effect is similarly achieved from moderate exercise.
Types of Saunas
You will find several types of sauna are available to buy or use in clinics, sporting clubs, hotels and resorts. They generally fall under the ways in which the heat source is able to affect the body. The following are the most common types of saunas :
Traditional or Dry Saunas
These are generally producing hot air from electric, gas or wood burning heat. Water can be poured on hot stones to produce humidity and enhanced heating.
Near Infrared Saunas
Near Infrared is a type of sauna that uses infrared waves to generate heat (Infrared is the invisible part of the sun’s spectrum), warming the body and not the air around you. Touted to help promote cell health and regeneration from its ability to penetrate the epidermis layer of the skin.
far Infrared Saunas
Far Infrared is similar to Near Infrared but emits light in the far-infrared range. Whilst it does warm the body and not the air around you, it penetrates the body less.
STeam sauna
Steam saunas use wet steam produced by a steam generator offering higher humidity
Precautions:
Although sauna bathing offers health benefits and is tolerated by healthy adults and children, a medial practitioner should be consulted if in doubt for advice on appropriate saunas use. Take serious note of the following precautions:
Avoid consuming alcohol before and after sauna as this could increase the risk of dehydration resulting in sudden death.
Psoriasis-sweating may increase itching for those with atopic dermatitis.
Ensure you are adequately hydrated. Drink plenty of water and have water close by for replacing fluids before, during and following sauna.
Do not sauna alone and limit your sauna to no more than 20 minutes at a time
Gradually cool down following sauna even though you may hear it is good to cool down rapidly in cold water as this could induce circulatory stress.