.webp)
Saunas are generally considered safe for most people, but there are certain conditions where their use may not be advisable. It's important to consult with a trusted healthcare professional to determine whether using a sauna is safe for your specific health situation. They can provide personalised advice based on your medical history and current health status. Children and women while pregnant should use a greater level of caution.
Stress
The directed heat that saunas provide prompts the release of endorphins. Acting as natural mood enhancers they create a positive mental state and directly counteract the effects of stress. This is complemented by the regulation of cortisol levels, cortisol, known as the stress hormone, is known to decrease with regular sauna use, contributing to a more balanced stress response and a greater ability to deal with daily stressors.
The elevated heat within a sauna induces muscle relaxation, alleviating tension and promoting a sense of physical comfort. Targeting both the physical and mental aspects of stress, sauna therapy provides individuals with a holistic approach to managing and alleviating the interconnected experiences of physical pain and mental stress.
The quiet and relaxing atmosphere within a sauna gives you the opportunity for mental relaxation and reflection. It provides you with some time to yourself where you can unwind and separate yourself from the daily demands of life.
Cardiovascular Health
Saunas induce a rise in body temperature, leading to increased heart rate. This increase in heart rate mimics the effects of low/moderate exercise. As the body works to cool itself down, blood vessels dilate, allowing blood to flow more easily. This improved blood flow and vasodilation can contribute to the temporary lowering of blood pressure. Regular sessions may have a cumulative effect on maintaining healthy blood pressure levels.
The heat generated by saunas penetrates deep into the body, causing blood vessels near the surface to expand. This process, known as vasodilation, helps enhance overall blood circulation. Improved circulation means that tissues receive more oxygen and nutrients, and waste products are more efficiently removed. Enhanced blood flow can positively impact cardiovascular function and support heart health.
Regular use of saunas may have a conditioning effect on the cardiovascular system, similar to aerobic exercise. The increased heart rate and demand for oxygen during sauna sessions can contribute to improved cardiovascular endurance over time. This is particularly relevant for individuals who may have limitations in engaging in traditional aerobic activities, such as people with disabilities, injuries, or any other medical condition that impacts an individual's ability to exercise
Sleep
Saunas raise the body's core temperature, triggering a cooling response afterwards. This process mirrors the natural temperature drop that occurs in the evening as a part of the sleep-wake cycle. This drop in temperature signals to the body that it's time to rest and helps initiate the onset of sleep.
While sauna sessions before bedtime can have benefits, it's generally recommended to finish your sauna session half an hour before sleep. This allows your body enough time to cool down. If you use the sauna too close to bedtime, the elevated body temperature may interfere with your ability to fall asleep.
People vary in their responses to heat, and some may find that using a sauna too close to bedtime disrupts their sleep. It's essential to pay attention to your body's signals and adjust your sauna use accordingly.
Saunas can lead to dehydration, and proper hydration is crucial for overall health and sleep quality. Make sure to drink plenty of water before and after using the sauna to maintain adequate hydration levels.
Saunas are known for promoting relaxation and reducing stress. Heat exposure in a sauna can help relax muscles, relieve tension, and promote an overall sense of calm. This relaxation may also contribute to better sleep quality.
Skin and Sweating
Sweating is one way the body eliminates certain toxins. The sweat glands not only regulate temperature but also excrete small amounts of waste products, including salt and urea.
​
Sweat is produced by sweat glands, which are located in the second layer of the skin. Sweat travels through ducts to reach the skin's surface through pores. Opening of pores during sweating helps release accumulated substances and facilitates the expulsion of impurities.
​
Sweat contains water, salt, and other minerals. In moderate amounts, sweat can act as a natural moisturizer for the skin. However, excessive sweating without proper hydration can lead to dehydration and potential skin issues. It's essential to clean the skin after sweating to remove any accumulated dirt and bacteria. Sweating opens up pores and releases toxins from the skin. Showering afterwards helps to wash away these impurities, preventing them from causing any skin irritation. It is recommended to have a cool/warm shower after the sauna to clean the sweat off and help to bring down your body temperature.
Weight Loss
Saunas induce sweating, which primarily results in the loss of water weight. As you sweat, your body loses fluids, and this can give the illusion of significant weight loss on the scale. However, once you rehydrate, the majority of the weight will return.
​
Sauna use does increase heart rate and can lead to a temporary increase in caloric expenditure, similar to mild exercise. However, the number of calories burned in a sauna session is relatively small compared to other forms of physical activity.
​
While saunas can provide some cardiovascular benefits, they are not a substitute for regular exercise or a well-balanced diet. Exercise contributes to weight loss by burning calories, improving metabolism, and promoting the development of lean muscle mass.
​
Saunas may indirectly support weight loss by promoting relaxation and stress reduction. Chronic stress can cause hormonal changes and disrupt healthy eating, exercise, and sleep patterns. Activities like a sauna that can help manage stress may indirectly support a healthier weight. Saunas should be used as a tool to help improve your general well-being and to reach your fitness goals.
​
Prolonged sauna sessions can lead to dehydration. While this may contribute to a temporary drop in weight, it is crucial to rehydrate to maintain overall health. Dehydration can also lead to dizziness, fatigue, and other adverse effects.
Chronic pain
Sauna should be used in conjunction with other pain management strategies as part of a comprehensive approach to managing chronic pain. They can help to make your day-to-day discomfort more manageable through the mechanisms talked about below.
​
The heat generated in saunas can help relax muscles, reduce tension and alleviate pain associated with muscle stiffness.
​
Increased circulation which is associated with sauna use can help deliver oxygen and nutrients to damaged tissues, promoting healing and reducing pain.
​
Heat exposure in saunas triggers the release of endorphins, the body's natural painkillers, which can help improve mood and reduce pain perception.
​
Chronic pain often disrupts sleep, and saunas have been associated with improved sleep quality. Better sleep can positively impact pain management.