Saunas have been used traditionally for relaxation, enjoyment and cleansing the body by releasing sweat. Recognized for their healing and preventative properties, saunas date back over 2,000 years. Saunas offer not only pleasure and peace of mind but health benefits ranging from avoiding illness to mental well-being.
How It Works
A sauna is a small room or area filled with very dry heat. Sauna temperatures usually range from 80°C to 100°C, or 100°F to 212°F. While these temperatures may seem high, they are considered safe because of the low humidity, usually under 25 percent. The humidity is controlled by steam that is created when users pour water over hot stones in the sauna chamber. This technique allows the sauna to remain at a constant humidity level.
The Body's Reaction
According to the Health Services at Columbia, during a sauna session a series of reactions occur in the body. Initially, your pulse rate increases, and then the blood vessels begin to expand, enhancing circulation throughout the body. As a response to the heat, the body will sweat; this allows it to release toxins, thereby acting as a natural cleanser. Similar to strength training, these reactions ultimately result in improved metabolism. This does not mean that you will lose pounds of weight, but you will experience the same metabolic outcome as those who engage in exercise. A sauna session will leave you feeling rejuvenated and energized.
Immediate Health Effects
According to Katrina Kukkonen-Harjula and Kylikki Kauppinen, writing in the International Journal of Circumpolar Health, the daily use of a sauna treatment has countless advantages. The deep heat is helpful in relieving tight muscles, increasing blood flow and replenishing oxygen to muscles. Saunas are also known for their ability to refresh and moisturize the skin. The sweat produced during a sauna bath pushes out impurities and opens up the pores of the skin, causing toxins to be released and nutrients to be drawn to the surface. Skin tone, elasticity and texture are significantly improved with daily sauna use, and wounds have been shown to heal quicker. Richard Livingston, writing in the Journal of Alternative and Complementary Medicine, states that daily sauna use also burns calories and helps in weight maintenance. Due to the reactions occurring in the body as the body produces sweat, he estimates that 30 minutes in the sauna can burn as many as 300 to 500 calories.
Long-Term Healing Power
In the article “Regular Sauna Use Reduces Oxidative Stress," in Massage magazine, Akinori Masuda et al. report that frequent sauna use has been shown to reduce the occurrence of free radicals and oxidative stress in the body, thus reducing chronic illness and disease.
Richard Beever. writing in the Canadian Family Physician, examines the relationship between sauna therapy and the reduction of clinical symptoms associated with chronic heart failure and the buildup of oxidative stress. He reports that sauna treatment improved ventricular arrhythmia, cardiac function, ejection fraction and the ability to walk a distance. In addition, blood pressure, fasting glucose levels, fatigue and the incidence of pain were decreased. These benefits did not result in any adverse effects in liver function, renal solute or electrolytes levels. Other advantages attributed to frequent sauna use include an enhanced immune system, better lung function, a deeper and more refreshing sleep, improved fluid balance, lower cholesterol levels and detoxification of the body.
Considerations
While sauna therapy proves to be beneficial under many circumstances, it does not mean that it is right for everyone. Sudden deaths, arrhythmia, heart attacks and other accidents have occurred while people were using the sauna. Sauna use may be contraindicated if individuals are taking insulin, have consumed alcohol, experience heat sensitivities or suffer from infection. While pregnant women and even children may take advantage of sauna therapy, they should be advised of possible adverse effects. A health care professional will be able to determine whether regular sauna use is considered safe and appropriate for you.
References
- "Health Service at Columbia”: Go Ask Alice.
- "International Journal of Circumpolar Health”; Health and Risks of Sauna Bathing; Katrina Kukkonen-Harjula and Kylikki Kauppinen; May 2006
- "The Journal of Alternative and Complementary Medicine”; Medical Risks and Benefits of the Sweat Lodge; Richard Livingston; June 2010.
- "Massage Magazine”; Regular Sauna Use Reduces Oxidative Stress; Akinori Masuda et al.; Feb 2005
- "Canadian Family Physician”; Far-Infrared Saunas for the Treatment of Cardiovascular Risk Factors; Richard Beever; July 2009.
Member Comments