Did you know that saunas have been around for over 2,000 years? Originating in Finland, sauna bathing was once used as a sterile place for treating the sick, preparing the dead for burial, and even giving birth! Who could have guessed that we’d still be utilizing saunas today, but for very different reasons? Presently, saunas are used for numerous health and wellness practices, promoting countless benefits for the body and mind.
In this article, we explore the myriad of benefits that come with incorporating sauna sessions in your daily life, from improved brain health to deeper sleep. Join us as we delve into the science-backed advantages of saunas and discover how this centuries-old practice can elevate your health and happiness.
What is a Sauna? 4 Popular Types of Saunas
A sauna is a room heated to between 158℉ and 212℉ using various methods. Depending on the type of sauna, inhabitants can choose a dry or wet heat session. A sauna bathing session often lasts between 15–20 minutes, where individuals sit in the heated room for many health and wellness reasons.
As previously mentioned, sauna therapy began in Finland, where individuals make it a way of life, using it for relaxation, sweating out toxins, and improving overall well-being. Today, sauna bathing has become a common practice in the wellness industry, and the diversity of sauna rooms has dramatically increased. Here are 4 of the most common types of saunas:
Wood Burning: The “traditional Finnish sauna” is a wood-burning room that is recommended to be outdoors due to the smoke. Dating back thousands of years, these sauna rooms are heated by fire and contain deficient humidity levels. After a fire is prepared, individuals will stoke the fire in a wood stove, which heats stones that control the room’s temperature. If desired, you can also pour water on top of the rocks to increase the humidity level.
Infrared Room: Infrared saunas are the modern version of traditional heated rooms and have gained popularity in the last few decades. These rooms use light to heat the body directly without needing to warm the air around you like traditional saunas. Infrared saunas are much cooler than wood-burning saunas, only reaching about 120℉ to 140℉ (traditional saunas reach temperatures of 150℉ to 195℉). Infrared rooms are much more comfortable for beginner sauna users while providing the same health benefits.
Electrically Warmed: Electric saunas utilize electrically powered heaters to warm the room to the desired temperature. Like wood-burning saunas, these spaces have low humidity and use stoves and stones for the heating components. Electric saunas can be installed inside or outdoors, but keep in mind that the outside model will need a dependable electric hookup.
Steam Room: To experience high humidity, enter a steam sauna. These rooms use pressurized steam to heat the environment, creating a nearly 100% humidified space. Temperatures are lower than traditional saunas, but you’ll still feel the heat and reap the wellness benefits.
Are Saunas Good for You? Yes, and scientific studies prove it.
While saunas may feel revitalizing to your body, is it actually good for you? Yes, and there are multiple reliable sources that confirm it! Here are the 5 benefits of saunas we’ll explore deeper below:
- Reduces stress and enhances relaxation
- Positively affects heart health
- Boosts brain health
- Decreases inflammation and body pain
- Helps respiratory system
Does this sound a little too good to be true? If you’d like to learn about the studies that back these claims about sauna use, keep reading!
Here are 5 Scientifically-Backed Benefits of Sauna Use:
1. Reduces Stress and Improves Relaxation
Heated rooms promote deep relaxation and regulate the cortisol level in your bloodstream. Cortisol is the hormone that’s released when you’re stressed, and many individuals struggle with heightened levels of cortisol, leading to physical health issues, mental illnesses, and insomnia. When sauna bathing, your body reduces cortisol and produces serotonin, which is the “happy hormone” that makes you feel joyful and content.
In a 2020 study, researchers found that a sauna’s heat provokes a physiological response that regulates the cortisol hormones, leading to reduced stress in the individuals. Sauna therapy also leads to better sleep due to feelings of relaxation and stress-free living. A small survey revealed that men and women who used a heated room 1–2 times per week reported 83.5% improved sleep after sauna therapy.
2. Positively Impacts Heart Health
When the body responds to a sauna’s heat, blood vessels dilate, and circulation increases. Your heart rate can rise to 110–120 bpm in the sauna room, sinking to below normal after cooling down. Consistent sauna bathing can improve overall heart and cardiovascular health—and science proves it.
One Finnish study observed 2,315 middle-aged men for a 20-year period who participated in regular sauna therapy (1–7 times per week). The results were astounding—showing a 63% decreased risk of cardiac death in the sauna users. An additional analysis studying the impact of sauna use in men and women for 15 years found similar results, confirming the fact that heated rooms reduce cardiovascular mortality and improve heart health. Sauna users have also seen an improvement in cholesterol profile and blood pressure reduction.
3. Improves Brain Health
As we’ve already discussed, sauna bathing aids in dilating blood vessels and increasing circulation. Not only does this prevent cardiac death, but it also improves overall brain functioning and activity. Various scientific studies show that heated rooms can have a positive effect on learning and memory due to the increasing release of brain-derived neurotrophic factor (BDNF). BDNF helps our brain’s neurons and synapses grow and develop properly, leading to higher cognitive functions, long-term memory formation, and improved learning.
Furthermore, a 2016 Finnish study followed 2,315 healthy men for a period of 20 years aged 42 to 60 years. During this time, those who used a sauna 2–3 times a week were 22% less likely to gain dementia and 20% less likely to develop Alzheimer’s than those who didn’t sauna bathe. Those who went to heat rooms 4–7 times per week were 66% less likely to get dementia and 65% less likely to acquire Alzheimer’s than those who used a sauna once a week.
4. Reduces Inflammation And Body Pain
Sauna use helps with back pain, arthritis, muscle soreness, and overall bodily wellness. As the room heats up, your muscles and ligaments become more elastic, releasing pent-up tension and reducing discomfort. Sauna therapy also stimulates the production of beta-endorphins, which relieve body pain and instantly boost your mood, resulting in a relaxed, pain-free body and happy mind post-sauna-session.
In a 2019 study, participants tried dry sauna bathing twice daily for 5 days, adding up to 10 sessions of 15 minutes. Researchers discovered that those who underwent sauna therapy reported improved pain and function. An additional study found that saunas heat your pores, promoting sweat flow and cleansing your body of extra impurities or toxins. This can aid in reducing inflammation and alleviating muscle pain.
5. Aids Respiratory Tract Function
Sauna bathing humidifies the airways, promoting bronchodilation (expanding the airways and relaxing the lungs) and clearing out airway inflammation. The Mayo Clinic conducted several studies in 2018 to discern the impact of sauna therapy on lung health. One study analyzed 12 males with obstructive pulmonary disease. After participating in consistent sauna therapy, the individuals reported a temporary improvement in lung function. Another examination from the Mayo Clinic’s review found that sauna bathing helped create breathing improvements for patients experiencing chronic bronchitis and asthma.
Potential Risks of Sauna Use
While sauna bathing is known to be a safe and therapeutic practice, certain health conditions may prohibit you from sauna bathing. Check with a doctor before using a sauna if you have any of the following conditions:
- Heart condition
- Pregnancy
- Epilepsy
- Very high or low blood pressure
- Asthma or other breathing issues
If you would like to try sauna therapy, it’s also important to prepare yourself beforehand. Here are a few precautions to adhere to when using a sauna:
- Stay hydrated: Don’t let yourself get dehydrated! Drink plenty of water or electrolytes before and after sauna use.
- Don’t go to the sauna if you’re sick: While you may think saunas are a healing remedy when sick, experts say otherwise. Sauna bathing can worsen your illness or delay recovery, so it’s best to wait until you feel better.
- Avoid alcohol: Alcohol increases the risk of dehydration and prohibits your body’s ability to regulate temperature.
- Limit your time in the sauna: Sauna sessions should last about 10–20 minutes to prevent dehydration and overheating. With lower temperatures, you can stay in an infrared sauna for up to 45 minutes.
3 FAQs About Saunas
Here are a few common questions we hear about saunas.
1. Do saunas help you lose weight?
During a sauna session, you will lose mostly water weight. In one session, you can burn 300–500 calories from carbohydrates, not fat. That means you’re primarily shedding fluid weight through sweating, so it may come back after you rehydrate. Saunas shouldn’t be used as a weight loss method since other forms of exercise are more effective.
2. Is it good to sauna every day?
It is perfectly fine to sauna every day. However, it’s important to stay hydrated and healthy in between sauna bathing sessions. If you have a medical condition we’ve listed above, consult with your doctor before entering a heated room.
3. Should I sauna before or after my workout?
You can use a sauna before your workout to warm up your muscles, but it’s recommended to wait until after your training session. If your muscles are too relaxed before working out, it can potentially lead to an injury. After working out, sauna therapy can be the perfect form of relaxation, helping to loosen your muscles and re-center your mind.
Try Sauna Therapy For a Holistically Healthy Life
Do you want to reap the benefits of sauna bathing? With the help of Tubzz, you can try sauna therapy from the comfort of your home or wellness room! Our complete range of saunas includes infrared rooms as well as traditional electric and wood-burning heated spaces. Whatever your preference is, whether you’d like a custom built-in sauna or a freestanding heated room, the Tubzz team has got you covered. We’ll work side-by-side with you to create your dream sauna, helping you on the path to healthy living.
Don’t wait to have a refreshing sauna experience. Partner with Utah’s top dealer for luxurious heated rooms. Contact our team to visit our showroom and begin customizing your personal sauna today!
