Uncovering the Benefits of Sauna

The tradition of sauna bathing, deeply embedded in the cultures of Finland and other Nordic countries, has been globally recognized for its soothing and rejuvenating effects. But beyond the immediate sensation of tranquility, what are the actual benefits of sauna? In this article, we’ll explore the science-backed benefits of sauna, its powerful combination with cold water therapy, and why this age-old practice might be a valuable addition to your wellness routine.

What is a Sauna?

A sauna is a small room or building designed to reach high temperatures, with humidity levels controlled by pouring water on heated rocks. The heat induces sweating, which is believed to offer various health benefits. Saunas can be dry or wet, and temperatures typically range from 150 to 195 degrees Fahrenheit.

Cardiovascular Health

One of the most significant benefits of sauna is its impact on cardiovascular health. Regular sauna use has been linked to a lower risk of cardiovascular diseases, such as heart disease and high blood pressure¹. The heat from the sauna causes blood vessels to expand, increasing blood circulation. This process, known as vasodilation, can improve heart function and lower blood pressure².

Stress Relief and Mental Health

Sauna bathing can also be a powerful tool for stress management. The heat from the sauna encourages the body to release endorphins, the body’s natural ‘feel-good’ chemicals, which can promote a sense of relaxation and well-being³. Additionally, the quiet, warm space of a sauna provides a peaceful retreat from daily stressors, potentially benefiting overall mental health.

Muscle Recovery and Joint Pain

Athletes and those with chronic pain may find relief through regular sauna use. The heat can help relax tight muscles and soothe aching joints, making it a natural complement to physical therapy and exercise⁴. Some research also suggests that sauna use can promote faster recovery after intense physical activity by increasing blood circulation and reducing inflammation⁵.

Skin Health

Regular sauna use can also benefit the skin. The heat and sweating can open pores and help cleanse the skin, potentially improving its appearance⁶. Some studies suggest that regular sauna use can improve skin elasticity and reduce signs of aging⁷.

The Synergy of Heat and Cold: Combining Sauna and Cold Water Therapy

While both sauna use and cold water therapy offer their unique benefits, combining the two can create a powerful wellness routine. This practice, often referred to as ‘contrast therapy’, involves alternating between heat (sauna) and cold (cold water immersion) to leverage the benefits of both.

Improved Circulation

One of the key benefits of combining sauna and cold water therapy is enhanced circulation. The heat from the sauna causes blood vessels to dilate, increasing blood flow¹. Following this with a cold plunge causes the blood vessels to constrict, pushing the blood back to the body’s core. This cycle of dilation and constriction can help improve overall circulation and promote cardiovascular health².

Enhanced Muscle Recovery

Contrast therapy can also aid in muscle recovery. The heat from the sauna can help relax tight muscles, while the cold water can reduce inflammation and swelling³. This combination can help speed up recovery time after workouts and reduce muscle soreness⁴.

Boosted Immune Response

Alternating between heat and cold can also stimulate the immune system and the stress induced by the temperature changes can lead to an increase in white blood cells and other disease-fighting agents⁵. This can potentially enhance the body’s resistance to illnesses.

Mental Resilience

Finally, the practice of alternating between the intense heat of a sauna and the shock of cold water can also build mental resilience. It’s a practice that challenges the mind as much as the body, helping to build mental toughness and improve stress management⁶.

Dr Andrew Huberman’s advice to get started

Dr. Andrew Huberman, a neuroscientist at Stanford University, has shared his insights on the optimal protocol for combining sauna and cold therapy based on his understanding of the science and his personal experience. Here’s a summary of his recommendations:

Start with Heat: Begin with a sauna session. The duration can vary based on personal tolerance but Dr. Huberman suggests aiming for a temperature that induces a significant sweat, around 180-190 degrees Fahrenheit, for about 15-20 minutes.
Transition to Cold: After the sauna, immediately transition to cold exposure. This could be a cold shower, a plunge into a cold pool, or any other form of cold therapy. The goal is to get the body temperature down quickly. Aim for a temperature that feels challenging but not unbearable. The duration of cold exposure can vary but Dr. Huberman suggests that even a few minutes can be beneficial.
Repeat if Possible: If time and resources allow, Dr. Huberman recommends repeating this cycle of heat to cold a few times.
Consistency is Key: Like any wellness practice, consistency is important. Dr. Huberman suggests incorporating this routine into your regular wellness practices for the best results.
Listen to Your Body: Everyone’s tolerance to heat and cold will be different, and it’s important to listen to your body. If you feel dizzy, overly uncomfortable, or unwell at any point, it’s important to stop.

Conclusion

The benefits of sauna extend beyond relaxation. From cardiovascular health and stress relief to muscle recovery and skin health, regular sauna use can offer a range of health benefits. Moreover, when combined with cold water therapy, it can provide enhanced benefits, including improved circulation, enhanced muscle recovery, boosted immune response and mental resilience. As always, it’s essential to consult with a healthcare professional before starting any new health practice and remember to stay hydrated during and after sauna use.

FAQs on Sauna Use

1. How often should I use a sauna?

The frequency of sauna use can vary based on personal preference and tolerance. Some people enjoy a daily sauna session, while others use the sauna a few times a week. It’s important to listen to your body and adjust your routine as needed.

2. How long should I stay in the sauna?

The duration of a sauna session can vary but most people find that 15-20 minutes is sufficient. If you’re new to sauna use, you might want to start with shorter sessions and gradually increase the duration.

3. Are there any risks associated with sauna use?

While sauna use is generally safe for most people, it can pose risks for those with certain health conditions, such as heart disease or low blood pressure. Always consult with a healthcare professional before starting any new health practice.

4. Can I use a sauna if I’m pregnant?

Pregnant women should always consult with a healthcare provider before using a sauna with some studies suggesting that high temperatures in a sauna might not be safe during pregnancy⁸.

5. Can children use a sauna?

Children can use a sauna under adult supervision, but the temperature should be lower than for adults, and the sessions should be shorter. Always consult with a pediatrician before introducing a child to a sauna.

Disclaimer

This article is intended for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. If you think you may have a medical emergency, call your doctor or 911 immediately. The website does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Site. Reliance on any information provided by this website is solely at your own risk.