© Media Productions - Getty Images The benefits of saunas include improving blood circulation and relieving pain. How to get all the benefits of a sauna and the different ways you can benefit from an infrared sauna.Saunas have been around for hundreds of years, and the mega-relaxing exercise of using them is still deeply ingrained in many people's wellness routines. When you want to relax after a long day, heating your body from the inside probably works wonders, but the benefits of saunas go even further.
You'd rather sweat in a sauna or steam room (a type of sauna, by the way), says Michelle Bailey, MD, PhD, of Rush University Medical Group in Chicago. More than relaxation, saunas can help treat a number of conditions, including skin conditions like arthritis and psoriasis. However, more research is needed to see if saunas can do all this.
However, studies have shown that high temperatures can increase blood circulation, relieve chronic pain, reduce joint stiffness, and even boost the immune system. Dr. Bailey says that while there are different types of saunas, they can be expected to provide similar health benefits.
Below, experts discuss the different types of saunas, how to choose the right one for you, and how to get the most out of warming up your body.
Meet the experts: Michelle Bailey, DO, a primary care physician at Rush University Medical Group in Chicago. Purvi Parikh, MD, is a physician specializing in internal medicine and a clinical assistant professor at NYU Grossman School of Medicine. Dennis Milstein, MD, is a family medicine physician at the Mayo Clinic in Scottsdale, Arizona. Jeff Glad, MD, is a physician and medical director of Integrative Medicine at Fullscript.
So what is a sauna?
Saunas use dry heat. They are usually warm between 180°F and 195°F with very little humidity. "It's like sitting in an oven," says Purvi Parikh, MD, assistant professor of medicine and clinical assistant professor at NYU Grossman School of Medicine. That's why people often pour water over the heated rocks in a sauna: it creates steam from a little moisture, he explains.
There are many variations. The most traditional type is the wood sauna, which uses fire to heat the room. Whether a sauna uses a stove, hot stones, or wood, it's pretty much the same because you heat the space with hot coals to create dry heat. Then there are electric saunas, which use electricity to generate heat and are often installed by people in their homes.
Infrared saunas, as the name suggests, use infrared light waves to directly heat your body without raising the temperature of the air around you. They are said to have the same effect on your body as a regular sauna, but at a lower temperature, making it easier to tolerate.
Finally, steam baths are characterized by moist heat. They are not as hot as saunas and are more humid. Steam rooms are typically heated to between 100 and 120 degrees Fahrenheit and 100 percent humidity, Dr. Parikh says. But while it's not technically that hot, you'll probably feel hotter in a steam room than in a sauna. additional moisture in the air.
If you have breathing problems, it's best to stick to steam baths because they can moisten your airways (a sauna can dry them out more) Dr. benefits. similar to sauna or steam baths.
What are the health benefits of sitting in a sauna?
Whether the effect of heat is dry or wet, Dr. Whether you're sweating it out in a sauna or steam room, Parikh says, you'll still get the same benefits.
However, steam baths have an added benefit for anyone with respiratory problems such as asthma or allergies. "This type of asthma medication can dry out the airways," says Dr. "The steam moistens and opens the lungs a little more, moistening the airways," says Parikh. If you struggle with congestion, the steam can also act as a humidifier, helping to clear your nasal passages so you can breathe easier.
Studies using dry saunas have shown that they can provide these benefits.
1. Improving blood circulation
Anything that raises your body temperature increases your heart rate, which increases blood flow, says Denise Milstein, MD, a family physician at the Mayo Clinic in Scottsdale, Arizona.
Sitting in a sauna is like running at a steady pace on a treadmill, the doctor says, because it's feverishly hot and the heart has to pump harder to move the blood. you are sitting in the heat. (Remember, this is still not a substitute for exercise, which has many other benefits for the body).
2. Low voltage
Dr. Milstein says that spending time in a sauna can lower blood pressure, but you don't want to go to a sauna if you have uncontrolled blood pressure.
Research shows that using traditional Finnish sauna baths lowers blood pressure. "Physiologically, as with exercise, your blood pressure will rise initially and then for a long time, which will likely lead to better blood pressure control and lower blood pressure," Dr. says Milstein.
In fact, people can see better cardiovascular health by using a sauna. Research shows that regular sauna users (at least 4 times a week for 20 minutes) significantly reduce the risk of heart attacks, strokes and dementia, Dr. Notes by Parikh Bhoj.
3. Stress relief
Sauna bathing is a part of Scandinavian culture and is considered a way to relieve stress and relax, says Dr. Milstein. According to a 2018 study published in the journal Medical Principles and Practice , saunas reduce the stress hormone cortisol by 10-40%.
"If using the sauna becomes a regular habit, and it's something you can do very easily, for example on the way home from work to a quick meeting or to socialize on the way, then you can reduce their stress," he says.
4. Glowing skin
Using a sauna can benefit the overall health of the skin because it helps blood flow to the skin before sweating.
"Regular sauna use strengthens the skin, meaning it becomes firmer and more elastic, which is good for cosmetic reasons, but it also acts as a barrier to overall skin health," says Dr. Milstein.
5. Reducing joint stiffness and muscle pain
A sauna is a great way to recover from exercise as it can help relax tight muscles after exercise.
"Heat can make your muscles more supple and flexible, so it can help with sore muscles," says Dr. Milstein. Anecdotally, people with stiff joints and sore limbs rely on saunas for pain relief. He adds that sauna use can also help with tension-type headaches, possibly by relieving muscle pain.
6. Strong immune system
Sauna use is not directly linked to improved immunity, but sauna bathing can help you relax and reduce stress, which reduces the effectiveness of your immune system. Sauna use has been shown to reduce inflammatory markers, which also affects your immune system's response.
7. Good humor
Sauna sessions can improve your mood, which in turn can be linked to relaxation factors, some studies have found. However, Finnish men who regularly used saunas had a lower risk of psychosis in Finland, according to one study, and sauna use may reduce the risk of dementia and Alzheimer's, another study found.
"It is unclear whether these benefits are directly related to sauna use or simply related to a healthy lifestyle that includes socialization and relaxation," Dr. Milstein said. However, visiting a sauna appears to have some positive benefits for brain and mental health.
Does sauna help burn fat?
It is believed that the changes the body undergoes during a sauna session mimic moderate to high intensity exercise (eg walking) and that the sauna increases metabolism. However, it needs more research because their data is inconsistent.
All pounds lost are water weight from sweating, and that goes for saunas and steam rooms. And it's not like losing fat.
"Saunas increase our core temperature, and to prevent overheating, our body redistributes blood to the skin to stimulate sweating," says Dr. Jeff Happy Excess water stored in the body is used for cooling. But when you rehydrate, you'll probably put the weight back on. If you want to lose weight and get rid of excess fat, it is best to exercise and eat a balanced diet.
Another myth? The idea is that you can detox by drinking in a steam room overnight. Dr. Milstein says you can sweat products like sunscreen onto your skin, but sweat alone doesn't help your body process what you're taking in, like food or alcohol.
Are there any risks when taking a sauna?
As for the risks, they are mainly dehydration and heat illness, Dr. That's why it's important to stay well hydrated before and after a sauna or steam session. If you've had a recent heart attack or have other cardiovascular problems, such as high blood pressure, you should stay away from saunas, Dr. Parikh adds.
Dr. Milstein says pregnant women and anyone with autonomic dysfunction, chronic respiratory disease, heart disease or general weakness should consult a doctor before seeking treatment.
We all deal with heat and humidity differently. It's always a good idea to contact your doctor if you have any concerns.
How long can you sit in the sauna?
Most people's sessions last only 5-30 minutes. However, how safe you can use a sauna or steam room depends on how you get used to it or how hot the sauna or steam room is.
"If you're feeling dizzy or thirsty, perhaps because you've just come back from a long run, it's not a good idea to spend too much time in the sauna," says Dr. Milstein. "But if you're well hydrated and you feel good, you can last a little longer."
It's also common to leave the sauna or steam room for frequent breaks, so whenever you feel like it, go for a drink of water.
Dr. Parikh suggests starting low and slow. The lower you sit in a sauna or steam room (that is, closer to the floor), the less heat you will experience as you ascend. While using a sauna or steam room regularly is good for your health (several times a week if possible), start with spa visits of five or 10 minutes maximum to see how well you can manage. Then add from there.
Can you go to the sauna every day?
Doctors say it's generally considered safe for daily use, but luckily, you don't have to stick to daily exercise to reap the full benefits of a sauna. "A person who uses a sauna bath for relaxation may walk less than someone who uses a sauna bath for therapeutic purposes," he says.
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