At Karma Coast we’re constantly researching ways to holistically improve wellbeing, both mentally and physically . Well, what if you could enhance your health and relaxation by sitting in a room? That’s the power of sauna therapy, a tradition cherished by us for its many benefits. It’s a therapy I’ve been employing more in recent years. The effects, for myself, are notabable and carry through into the day and night. Various studies support the benefits of sauna use, from boosting cardiovascular health to mitigating pain and aiding in chronic condition management. In this article, we dive into the science behind these benefits and provide practical tips to maximise your sauna experience.

Understanding Different Sauna Types

Sauna bathing is more than just sitting in a heated room. It’s an experience that varies in character and intensity depending on the type of sauna you choose. Traditional Finnish saunas (my personal favourite), for instance are characterised by dry heat with temperatures around 70°C and heated stones. These saunas can reach temperatures around 95°C with humidity levels around 10-20%. The heat is often intensified by pouring water onto the heated rocks to create a steamy atmosphere affecting your core body temperature.

The traditional Finnish saunas are typically constructed using premium lumber such as white fir, hemlock and cedar for their insulation and resistance to warping at high temperatures. On the other hand, infrared saunas:

• Use light to penetrate the skin and increase body temperature without warming up the air
• This is a significant difference from traditional saunas that use dry heat
• Infrared saunas are also considered low maintenance as they do not involve cleaning pipes or refilling water tanks.

Saunas vary based on the heating method, which can include:

• Wood burning
• Electric heating
• Far-infrared
• Steam rooms

Depending on your preference you might enjoy the intense, dry heat of a wood-burning Finnish sauna or the gentle, penetrating warmth of an infrared sauna. The effects of repeated sauna therapy, also known as repeated thermal therapy can vary based on these factors so it’s essential to try different types and find what suits you best.

Choosing the proper sauna for you is the first step towards maximising the benefits of sauna bathing. Each type offers a unique experience; understanding these differences can help you decide which is correct.

Enhancing Physical Health

Saunas are known for their ability to provide relaxation, and they also offer significant health benefits, including:

• Improved heart health
• Stress reduction
• Pain relief
• Management of chronic conditions

Let’s delve into this topic by exploring the cardiovascular benefits, pain relief, and chronic condition management for patients with chronic heart issues, including chronic obstructive pulmonary disease, as observed in a prospective cohort study and supported by randomised controlled trials (RCTs).

Cardiovascular Benefits

One of the most noted health benefits of sauna bathing relates to heart health. Regular sauna users have shown a lower risk of experiencing sudden cardiac death and cardiovascular-related diseases. Higher frequency and duration of sauna bathing were inversely and independently associated with the risk of sudden cardiac death, fatal coronary heart disease, and cardiovascular disease.

But how does a session in a hot, steamy room lead to these cardiovascular benefits? Regular sauna bathing can enhance cardiovascular function through various mechanisms, including:

• Improved endothelium-dependent dilatation
• Reduction of arterial stiffness
• Beneficial changes in circulating lipid profiles
• Lower systemic blood pressure

Sauna bathing can reduce both systolic and diastolic blood pressure and positively alter measures of arterial stiffness. Based on findings from a non-randomised experimental study, sauna exposure is safe for patients with stable cardiovascular disease and leads to improved arterial compliance.

These cardiovascular benefits make sauna use an attractive lifestyle intervention for those with chronic heart conditions or those simply looking to improve their overall cardiovascular health.

Pain Relief and Joint Mobility

Beyond the cardiovascular benefits, sauna bathing also offers relief from pain and can improve joint mobility. For instance, within just six weeks, sauna use can lead to a 44% reduction in headache intensity for patients with chronic tension headaches. This is because increased circulation from sauna use may reduce muscle soreness and improve joint movement, easing conditions like arthritis.

Sauna bathing has been proven to alleviate pain and symptoms in people with musculoskeletal disorders such as osteoarthritis, rheumatoid arthritis, and fibromyalgia. Studies have shown that it has a positive impact on improving their condition. Lying down or stretching in the sauna distributes heat evenly, aiding in increased flexibility and reduced pain and stiffness.

As such, if you’re dealing with chronic pain or joint mobility issues, sauna use may provide a natural, non-invasive way to alleviate your symptoms and improve your quality of life.

Chronic Condition Management

The benefits of sauna use extend to managing chronic conditions, particularly respiratory issues. Sauna bathing can help reduce the risk of respiratory diseases and relieve specific respiratory problems by clearing congestion.

While there is limited direct data on how saunas specifically help manage arthritis symptoms, the positive effects on pain relief and joint mobility mentioned earlier can undoubtedly contribute to better management of such conditions.

The potential health benefits of sauna use are vast, from cardiovascular health to pain relief and chronic condition management. However, the advantages of a good sauna session continue beyond physical health. Some additional benefits include:

• Improved mental health and relaxation
• Stress reduction
• Improved sleep quality
• Detoxification
• Enhanced skin health

Saunas offer a holistic approach to wellness, benefiting both the body and mind and positively impacting the sympathetic nervous system. This makes them a popular choice for sauna group experiences and therapy sessions.

Mental Well-Being And Stress Reduction

In addition to the physical benefits, sauna bathing may contribute to mental well-being and stress reduction. The heat in a sauna improves circulation and promotes relaxation, which can enhance feelings of well-being. Sauna exposure may protect against neurocognitive disease, partly due to reduced stress levels.

Some of the mental benefits and effects of sauna bathing include:

• Improved relaxation
• Reduced stress levels
• Enhanced feelings of well-being
• Potential protective effects on neurocognitive disease

Sauna users who engage in sessions 5-15 times a month report:

• Better general mental well-being
• Decreases in anger scoring for patients with chronic pain disorders
• Increased likelihood of returning to work two years after a sauna intervention.

The connection between sauna use and mental well-being is an exciting study area. A sauna session’s ability to reduce stress and improve mental health makes it a powerful tool for promoting overall well-being.

Skin Health And Cleansing

Ever notice how your skin seems to glow after a sauna session? That’s because sauna use raises the skin temperature and causes heavy sweating. This can open pores and filter out impurities like dead skin cells and bacteria, potentially reducing acne and other blemishes.

The enhanced circulation from sauna sessions promotes the following:

• Cell turnover
• Carries essential nutrients to the skin
• Natural skin moisturisation
• A healthier appearance
• Reduced symptoms for specific skin conditions, such as eczema

Some individuals with psoriasis may experience a reduction in symptoms with regular sauna use.

As such, regular dry sauna bathing can be a natural and effective way to maintain and improve your skin health, bringing about a radiant glow that’s more than just skin deep.

Sleep Quality Improvement

A good night’s sleep is crucial for our overall health and well-being, and sauna use can significantly improve sleep quality. Sauna use can induce the body’s natural cooling-down process, which signals sleep readiness and fosters the release of melatonin, which is instrumental for sleep cycles, including REM and deep slow-wave sleep.

A significant majority of 83.5% of individuals report improved sleep quality after sauna use, corroborating its role in enhancing mental health through better sleep. The release of endorphins during sauna sessions promotes relaxation, contributing to reduced nighttime wakefulness and a smoother return to sleep after disturbances.

For improved sleep outcomes, it is advised to schedule sauna sessions in the early evening, about 30 minutes before sleep. This aligns with the body’s natural cooling period prior to bedtime. So, if you’re struggling with sleep issues, you might find the solution in a warm, relaxing sauna session.

Debunking Sauna Myths

With sauna use’s numerous health benefits, it’s essential to separate fact from fiction. While sauna bathing has various health benefits, some common myths have emerged. In this section, we’ll debunk two popular myths: the toxin removal myth and the weight loss myth.

Toxin Removal Myth

One prevalent myth about sauna use is that sweating removes toxins from the body. However, sweating’s primary function in the human body is for cooling, not for excreting waste or toxic substances. While sweat contains trace amounts of various substances, including toxins, these are excreted in such small quantities that they don’t significantly impact health.

Persistent organic pollutants, often considered toxins, are found in such low sweat levels that they have no meaningful impact when sweated out. In truth, the kidneys and liver are the organs responsible for detoxifying the body, with sweat’s role in this process being minor. Thus, the belief that sauna-induced sweating can remove significant toxins from the body is an overstated claim.

Weight Loss Myth

Another common myth is that sauna use assists in significant weight loss by melting away fat. However, the weight reduction observed post-sauna is due to temporary fluid loss rather than fat loss. This loss of fluids from sweating during a sauna session is naturally replenished once the person eats or drinks subsequently.

Sauna use does not directly contribute to long-term weight loss, as any weight lost in fluids is rapidly regained. Therefore, while sauna use has numerous health benefits, the belief that it aids in substantial weight loss is a misconception.

Maximising Sauna Benefits: Tips and Best Practices

Now that we’ve explored the benefits of sauna use and dispelled some common myths let’s talk about how to maximise these benefits. Here are some tips:

1. Sauna sessions should typically last 10-15 minutes.
2. After each session, take a cooling period to allow your body to recover.
3. You can repeat sauna sessions multiple times, but listen to your body and don’t overdo it. I find 10-15 min stints per visit with a 3 min cold shower in between works best for myself.
4. Having sauna sessions 3-4 days per week is suggested to achieve maximum benefits. A sauna every day is also completley fine.

Maintaining proper hydration is crucial during sauna use; it is recommended to drink water after the session and avoid alcohol to replace lost fluids. Even better if you can use electrolytes to replace the minerals lost through persperation. A proper cool-down period after a sauna session prevents stress on the skin. When paired with a cold water dip, it can enhance mood upon exiting the sauna.

For optimal sauna benefits, it is suggested to wear no clothes to allow infrared heat to penetrate the skin and not hamper the sweat evaporation process. With these tips and best practices, you can optimise your sauna use and thoroughly enjoy its physical and mental health benefits.

Summary

Sauna bathing is more than just a relaxation activity. It’s a wellness practice that can enhance physical health, improve mental well-being, boost skin health, and improve sleep quality. While it’s essential to debunk common myths about sauna use, the proven benefits are both inspiring and comprehensive. So, why not step into the warm embrace of a sauna and let the heat work its magic?