Health benefits of sauna

The use of heat during bathing has been an integral part of many cultures over the centuries. Finns are well-known to be fond of saunas that produce dry heat between 70 ° C and 100 ° C. Today, stoves that use wood, gas or electricity most often heat saunas, and to get steam, water is periodically poured on the stones.

Other cultures known for their "hot" bathing traditions are Russia, Lithuania, Sweden and Turkey. In the United States, Native Americans have traditionally used "sweat lodges" in their spiritual purification ceremonies. The use of a sauna usually involves several repetitions of alternating warm with cold, and after a stay of 15-20 minutes in the hot part, it follows cooling of the body by taking a cold shower, dipping in an ice pool or rubbing the body with snow or ice. In some cultures, oak or birch twigs and leaves are used to provide a more intense warming and accelerate the circulation of the blood, giving a gentle massage by tapping the body.

Benefits to the cardiovascular system

There is a great deal of evidence to support the beneficial effects on the heart of regular sauna use. In particular, resting systolic blood pressure can drop by more than 10 points after only three 20-minute sessions in a sauna for several days. Some studies have shown a drop in systolic blood pressure of 20 points on a regular visit to a sauna (such as twice a week) over a period of several months. Congestive (congestive) heart failure, which is associated with poor pumping function of the heart, also has a beneficial effect on regular visits to the sauna. These two symptoms, as well as anomalies in heart rate, improve with regular visits to hot and warm cabins.

Training effect

By taking a sauna regularly, the body adapts to the heat stress so that a person can endure a longer and hotter sauna without adversely affecting it. People who are new to the sauna are encouraged to moderate their heat by limiting the time spent in the sauna or sitting on a lower bench. In addition, athletes who regularly use hot tubs can train more effectively and do better in high temperatures.

Benefits of the respiratory system

Part of the response of the sympathetic nervous system is that it also relaxes the smooth muscle in the bronchioles of the lungs, which allows for more effective respiratory function. Patients with asthma and chronic obstructive pulmonary disease (COPD) generally report improved symptoms and light breathing when in the sauna, although there are no long-term studies that have shown improvement in lung function due to regular use of the hot tub.

Benefits of the musculoskeletal system

During a session in the sauna, the joint synovial fluid decreases its density, which leads to improved joint mobility, and the skeletal muscle relaxes. These changes, together with the increase in the pain tolerance threshold, contribute to a significant subjective reduction of pain in the musculoskeletal system.  Interestingly, in patients with rheumatoid arthritis and other autoimmune diseases, pain and inflammation increased one day after taking the sauna - except when the sauna was followed by a cold dip.  Overall improvement in symptoms may occur in patients with arthritis using a cold water bath after a sauna.

Immune system

Some studies support the thesis that regular sauna visits stimulate the immune system. During a sauna session, the production of white blood cells increases, which implies an increase in the body's natural protection against disease. More than one study has shown that a regular visit to a sauna has a decrease in common colds.

Psychological benefits

One of the most common reactions to taking a sauna is that it makes people just feel better. As it turns out, there are some scientifically measurable benefits. A visit to the sauna results in significant release of dopamine, which is a neurotransmitter, and of beta-endorphin, which is a neuropeptide hormone. These substances bring a sense of euphoria as well as improved mood, energy, a sense of calm and tolerance for pain. The level of endorphin released during a sauna stay can be three times normal, similar to the average running distance for a workout. The euphoria of athletes (a.k.a. “runner's high”) that emerges in this way can be addictive to some extent and can affect people visiting the sauna in the same way that it affects people who exercise regularly.

Sleep after a sauna

is also improving, with some studies suggesting that the 4th stage of sleep, which provides deeper, calmer, and healthier sleep, becomes longer. Sleep also affects many other aspects of health, including mood, immune function and the ability to cope with stress, and even for this reason, a regular visit to the sauna brings significant health benefits.

The psychosocial aspects

of group activities, such as visiting a sauna, can also be an important part of the health benefits of a sauna. Social connections, sharing with friends and the feeling of being part of a community, as well as the personal nature of conversations that take place in the sauna, all play a role in the cultural component of group sweating that has existed in so many cultures over the years. In addition, for those who promote nudity in the sauna, there is a sense of equality and openness that we do not usually experience in our daily lives.