Saunas have been in existence for centuries across many cultures for benefits that include hygiene, health, social, and spiritual. “Sauna bathing is a form of whole-body thermotherapy that uses high temperatures to induce a range of physiological responses with numerous, scientifically proven health benefits.”
Modern-day sauna use is often distinguished by construction style and how the room is heated. Most saunas use dry air with temperatures of 80°C-100°C with increasing levels of humidity, gained by pouring water over heated rocks. Infrared saunas use lower temperatures of 45°– 60°Celsius without the use of water or added humidity. Whether woodburning, electrically heated, or Far-infrared saunas (FIRS), the effects on the body are similar.
A hot sauna raises the skin temperature to roughly 40° Celsius, causing heavy sweating, and it raises the heart rate as the body attempts to keep cool. On average, it’s possible to lose about a pint of sweat while spending a short time in a sauna. Proper use involves periods of cooling-off and rehydration with oral fluids before, during, and/or after sauna bathing.
Salt saunas, inspired by halotherapy, involve the inhalation of salt-infused air used to recreate the conditions of natural salt caves, promoting respiratory health and skin rejuvenation. They may integrate special salt walls or use salt aerosol generators to disperse microscopic salt particles into the air.
When a virtual landscape of serene, natural settings and guided meditation is used, we get a virtual sauna experience with therapeutic effects. Smaller, compact, pod-shaped saunas have gained popularity, as they are more private, and space is used more efficiently. Designed for individual use they often incorporate advanced heating elements, LED lighting, and ergonomic seating for maximum comfort.
Biophilic-designed saunas incorporate live plants, natural wood, and sunlight simulation. These saunas aim to create a connection with nature. When smart technology using remote controls from a mobile app is used to program and monitor the sauna experience, including temperature settings, lighting, and even pre-set wellness programs, a new level of convenience is created
Saunas are found in many physical therapy and massage clinics, health spas, beauty salons and gyms. This trend is a response to lifestyle choices that enhance health and wellness. Health benefi ts are numerous and include increased metabolism and blood circulation, pain reduction, antiaging, skin rejuvenation, improved cardiovascular and immune function, improved sleep, stress management, and relaxation.
As the body heats up, blood vessels dilate, increasing blood flow to muscles and other tissues. This process enhances oxygen and nutrient delivery, promoting overall cellular health. The hot and dry air in saunas can be beneficial for individuals with respiratory issues, such as asthma or bronchitis. It helps open airways, reduces congestion by loosening phlegm, and improves respiratory function. Some saunas also incorporate aromatherapy to enhance respiratory benefits. Saunas can be beneficial for individuals suffering from chronic pain, such as arthritis or muscle injuries. The heat promotes the release of endorphins, the body’s natural painkillers, providing relief.
Controversial research says sweating in the sauna does not eliminate heavy metals like mercury and aluminum, pollutants or other substances like alcohol, which are removed from the body by the kidneys, liver, and intestines. It does however cleanse the skin by unclogging pores, promoting blood circulation which can result in improved skin tone and reduced acne resulting in a healthier complexion.
In 2016, a study by Finnish researchers published findings of a 20-year study that linked sauna use with a lower risk of dementia and Alzheimer’s disease, yet the research is inconclusive that sauna leads to weight loss. It is possible to lose about a pound after using a sauna, but weight loss is fluid loss, not fat and the weight is replaced as soon as a person eats or drinks something.
Dehydration can result from fluid loss while sweating, therefore people with conditions, like kidney disease, may be at a higher risk when using a sauna. The increased temperatures can also lead to dizziness and nausea, so time spent in a sauna should be limited. Twenty minutes is ideal, with less time if you are a first-time user. It is also advisable to drink two to four glasses of water after using a sauna. Expecting mothers, young children and sick people should not use a sauna without consulting their doctors.
For those who would prefer not a hot but a cold sauna, there is a cryotherapy sauna which exposes the body to extremely cold temperatures for a short duration, using liquid nitrogen or electric cooling systems to create sub-zero temperatures. Athletes claim benefits such as reduced inflammation, improved muscle recovery, and increased energy levels just as they do when using a hot sauna.
Saunas, whether hot or cold provide many undeniable health benefits. Use responsibly.
Janet Bennett Cox | Contributing Writer
