Stepping into a sauna feels like entering a different world. As soon as the dry heat envelops you, your muscles start to unwind, your mind clears, and your focus shifts inward. Far from just a place to sweat, saunas offer many health benefits. Research has shown that regular sauna use can improve cardiovascular function, relax the body, aid detoxification, and support overall well-being. This article will explore how sauna sessions can improve physical and mental health, and offer recommendations on who should not use saunas.
What are the benefits of sauna sessions?
Enhanced cardiovascular health
Frequent sauna bathing has been linked to improved cardiovascular health and longevity. The high heat causes an increase in heart rate, similar to moderate exercise. This provides a workout for your heart and enhances vascular function. A sauna a few times a week can lower blood pressure and bad cholesterol. Regular sauna sessions reduce the risk of mortality for those with heart disease.
Total body relaxation
The warm environment helps relax muscles, decrease tension, and soothe sore joints. Saunas utilizes dry heat, penetrating better than humidity and allowing for more comfortable breathing. The body’s increased temperature, combined with the naturally tranquil atmosphere, induces a profound state of relaxation. Regular sauna use can alleviate stress and improve the quality of sleep.
Detoxification through sweating
Sweating is one of the body’s ways of eliminating toxins. The high heat of a sauna activates the sweat glands and can help expel heavy metals, BPA, phthalates, and other harmful chemicals. Saunas enhance this detox process. However, stay hydrated and replace lost electrolytes after intense sweating.
Temporary relief from aches and pains
The elevated heat dilates blood vessels and improves circulation. This allows more oxygen and nutrients to reach sore, stiff muscles and joints. The dry heat also blocks pain receptors, temporarily relieving chronic aches and pains. Regular sauna use can reduce chronic inflammation that accompanies common conditions like arthritis.
Improved immune function
Some research indicates that using a sauna a few times a week may support immune system health. Combining heat stress, circulating antibodies, and white blood cells offers protection. Using a sauna when you’re sick is not recommended, but regular sessions when healthy may help ward off illness.
Increased energy and endurance
The sauna can produce an energizing, post-workout high feeling. Saunas raise your core body temperature. Your body then works hard to cool you back down once you’re done. This process may help boost metabolism and give you an energy boost. Athletes use saunas to help improve conditioning and endurance.
Mental clarity and stress relief
The warmth and tranquility provide the perfect atmosphere to rest your mind. Tuning inward and focusing on your breath for 10-15 minutes brings mental clarity. Making saunas part of your self-care routine can lower levels of the stress hormone cortisol. Regular use helps improve mood and reduce tension.
Who should avoid using saunas?
While saunas offer numerous health benefits for many people, they may only be suitable for some. Sauna use can have positive and negative effects, depending on individual health conditions and circumstances. Let’s review some situations in which some people might avoid using saunas.
Individuals with cardiovascular conditions
Saunas can significantly increase heart rate and blood pressure due to elevated temperature and humidity. For individuals with certain cardiovascular conditions, this can pose a risk. Those who should avoid saunas include:
- Hypertension (high blood pressure): People with uncontrolled high blood pressure should steer clear of saunas, as the increased stress on the cardiovascular system can exacerbate the condition and potentially lead to a heart attack or stroke.
- Recent heart attack or stroke: Individuals who have experienced a heart attack or stroke within the past six months should avoid saunas, as their weakened cardiovascular system may not tolerate the stress of the high temperatures.
- Heart valve disorders: People with heart valve disorders, such as aortic stenosis, should also avoid saunas, as the increased workload on the heart can be dangerous.
Pregnant women
Pregnant women should be cautious when it comes to using saunas. The elevated body temperature in a sauna can potentially harm the developing fetus, especially during the first trimester when the baby's organs are forming. To ensure the safety of both the mother and the baby, pregnant women should avoid saunas or consult with a healthcare provider before use.
Individuals with respiratory conditions
While saunas can offer respiratory benefits for some, they may exacerbate symptoms for others. People with the following respiratory conditions should approach saunas with caution:
- Asthma: Sauna heat can trigger asthma symptoms in some individuals. If you have asthma, it's advisable to consult your healthcare provider before using a sauna.
- Chronic obstructive pulmonary disease (COPD): Sauna use can cause shortness of breath and discomfort in individuals with COPD. They should seek medical advice before considering sauna sessions.
Children
Children, especially young ones, have more difficulty regulating their body temperature than adults. Sauna sessions may lead to overheating and pose risks to their health. Children should typically avoid saunas, and parents or guardians should closely supervise older children if they use a sauna. It's essential to prioritize safety and ensure they do not stay in the sauna for extended periods.
Dehydrated individuals
Sauna sessions can cause excessive sweating, leading to fluid loss and dehydration. Dehydrated individuals should avoid saunas due to illness, strenuous exercise, or insufficient fluid intake. Dehydration can lead to dizziness, fainting, and other health complications when combined with the heat and humidity of a sauna.
People with skin conditions
Individuals with certain skin conditions, such as severe eczema or psoriasis, may find saunas uncomfortable or aggravating. The heat and humidity can irritate sensitive skin and increase discomfort. Consult a dermatologist or healthcare provider if you have a skin condition before using a sauna.
Medication users
Some medications can interact adversely with the heat and humidity of saunas. It's crucial for individuals taking the following remedies to consult with their healthcare providers before sauna use:
- Blood pressure medications: Medications that lower blood pressure can interact with the blood pressure fluctuations caused by saunas. Adjustments to medication doses may be necessary.
- Diuretics: Diuretic medications increase urine production, leading to fluid loss. Combining diuretics with sauna use can exacerbate dehydration.
Individuals with heat sensitivity
Lastly, some people are naturally more sensitive to heat and may experience discomfort or adverse reactions in saunas. These individuals should approach saunas cautiously or choose alternative relaxation methods that do not involve elevated temperatures.
Saunas can provide numerous health benefits, but it's essential to recognize that they may only suit some. Individuals with certain medical conditions, such as cardiovascular issues or respiratory disorders, or those who are pregnant, should consult with their healthcare providers before using a sauna. Safety should always be the top priority, and it's crucial to listen to your body and seek professional advice when in doubt.
While saunas can offer relaxation and health advantages, they are not one-size-fits-all, and individual considerations are essential for a safe and enjoyable experience. Start slowly, hydrate well, and don’t overdo it. Work up from short 5-10 minute sessions toward 15-20 minutes as tolerated. Pay attention to your body’s signals, be safe, and harness all the rejuvenating power of sauna sessions. A great professional resource for recovery is physical therapy. With an individualized treatment plan, you and your physical therapist can work through pain, tension, or stiffness to get you back to doing your favorite activities - we love helping our clients do this at EW Motion Therapy. If you’re curious about what else physical therapy can do for you, click the button below to download our answers to 20 frequently asked questions.
