The Power Of Saunas: Why You Should Add Them To Your Wellbeing Toolkit

A lot of people fail to realise - through no fault of their own - just how ridiculously healthy saunas can be.

Saunas have been around for millennia and are used in many parts of the world. There are many different types and they're used primarily for hygiene, health, social and spiritual reasons.

Why are they so healthy? What is it they actually do and if they are so good why aren't they front and centre in mainstream health headlines?

What The Science Says

A systematic review that focused on over 40 clinical studies and involved 3855 participants found that saunas have a potentially high number of benefits, both physically and mentally.

These benefits include but are not limited to:

• Improved cardiovascular function

• Increased blood circulation

• A reduction in pain

• Increased and improved sleep

• An aid to weight loss

• Skin detoxification

• Reduced levels of cortisol (the stress hormone)

• The promotion of relaxation

• Improved recovery time after exercise

• Improved cognitive functioning

This clearly shows why saunas are thought to be healthy but how do they work in relation to the body and what is it they actually do?

Sauna usage involves an individual being exposed to temperatures of around 80°C - 100°C. This range has been found to provide the most benefits. Sessions usually last anywhere between 5 and 20 minutes but can extend longer.

Intense short-term heat exposure elevates the skin and core body temperature. In response to this the body activates something called heat shock proteins. Heat shock proteins make our cells more resilient to damage and oxidative stress. They also serve to repair damaged proteins throughout the body by helping them to re-fold back into their original structure. Heat shock proteins form when the body experiences non-lethal heat (which is essentially what a sauna emanates) and are not normally present in our cells.They are sometimes referred to as stress proteins.

When exposed to this level of heat the body works to regulate its internal temperature. One of the ways it does this is by increasing the heart rate and causing the blood vessels to dilate. This subsequently improves blood flow around the entire body. Our skin also activates a cooling effect that supports homeostasis - the process of adjusting to different conditions whilst maintaining stability - within the body.

One study from the Harvard Medical School found that on average an individual loses a pint of sweat during a single sauna session. Weight loss also occurs but this is primarily stored water weight which returns once the individual has rehydrated. The number of calories burned from being in a sauna is negligible, commonly between 50kcal and 100kcal. In no way should saunas be used to burn calories as compensation for a lack of focused, physical exercise or good nutrition.

Saunas cause the levels of cortisol in our blood to reduce and assist with stimulating the production of serotonin. Serotonin is our 'happy hormone' and makes us feel good.

Perhaps the most profound findings from the two largest of these studies were a 66% risk reduction of dementia, a 65% risk reduction of Alzheimer's disease, a 63% risk reduction of sudden cardiac death and a 40% risk reduction in all cause mortality. The findings were based on a participant group of 2315 men residing in Finland and a sauna usage schedule of 4−7 times per week.

One particular study found a negative affect on male fertility with a significant reduction in sperm count. These effects returned to normal within 60 days after sauna cessation.

It's important to highlight that the association between sauna usage and overall health could be non-causal and that sauna usage is simply an indicator of an individual leading a healthy lifestyle. It's also important to highlight that these studies focused purely on dry saunas and not wet saunas or 'steam rooms'. More research is required to understand whether these benefits extend to steam rooms.

Sauna Trends

Although sauna usage is not advertised much in the mainstream it's apparent that people are picking up on the trend.

The global sauna and spa market value is forecast to reach £4.11 billion in 2025, growing at a CAGR [compound annual growth rate] of 5.38% for the period spanning from 2021 to 2025.

https://www.researchandmarkets.com/reports/5304358

Whether this is intuitive, experiential or simply down to our own biology telling us that saunas are good for us remains to be seen but the trend is definitely heading North.

Sauna Fitness

Using a sauna every now and then will have little effect. An individual needs to build up and strengthen their sauna fitness by continued and progressive exposure. Recommendations vary but using a sauna anywhere upwards of an hour per week will provide benefits. As with most things, the more you do it the better you get, this applies to saunas too.

Sauna Do’s and Don'ts

• Do contemplate introducing saunas as part of your wellbeing toolkit

• Do avoid alcohol and medication that may affect your ability to sweat

• Do ensure you are suitably hydrated before, during and after a sauna

• Do expose yourself to sauna heat that is within your own range of tolerance

• Do build up exposure gradually, think of it as improving your sauna fitness

• Do cool down gradually afterwards

• Don't use a sauna if you're pregnant

• Don't use a sauna if you're under 16

• Don’t stay in a sauna if you start to feel dizzy

• Don’t use a public sauna when you're ill

• Don’t stay in a sauna for more than 15-20 minutes (unless you’re experienced)

• Don’t necessarily omit saunas because you have xyz medical condition - Do your research, weigh up the options and seek a medical opinion

Final Thoughts

After an intense workout I like to decompress with a swim, a cold shower and then a sauna. I generally rotate between the cold shower and the sauna twice during a 20 minute session. I do this at least 3 - 5 times a week.

My own experience of using saunas is that I have a noticeable reduction in muscle stiffness which aids an improved workout recovery. I also experience a noticeable sense of relaxation and a deep sense of wellbeing. For me, having a sauna after an early evening workout as opposed to in the morning leads to a better and more restful sleep.

Saunas do indeed have super powers! I'd recommend adding them to your wellbeing toolkit.

If you’re interested in improving your health then please do get in touch!

Michael East

ME LIFE