Introduction
Sauna use has been a part of many cultures for centuries, recently gaining popularity in European countries. It is a small room or a building designed to induce sweating and relaxation through dry or wet heat sessions, generally made out of oak wood. It has also become popular in the United States, being a massive trend in the fitness community, and this is not an accident.
Benefits from sauna use include improving the physical and mental conditions of individuals of all ages. In addition, it is a very cool and exciting way to rest and relax, restoring a positive mood and relieving stress while your organism undergoes various positive processes. As one will see, sauna impact can decrease the risk of dying from cardiovascular diseases fourfold. Therefore, you can use the sauna to relax and improve your condition, making sure that your mind and body are restored.
Physical Benefits
Sauna use can help remove toxins from the body through sweating, improve overall health and well-being, and provide organism detoxification. According to Patrick and Johnson’s (2021) experiments in Experimental Gerontology, heavy metal amounts in the blood decrease significantly due to sweating. This is the first visible result of a sauna session; thus, sauna leads to the excretion of various toxic compounds, improving health. Based on the sauna users’ study by Krzysztof Borysławski et al. (2021), it also enhances the skin’s defensive function, increases its water-holding abilities, and maintains the proper pH.
Henderson et al.’s (2021) research explores biological changes due to sauna usage. According to it, heat exposure stimulates proteins PGC-1α and Nrf2, and expression increases significantly. They promote free radical elimination, which is crucial for longevity. Free radicals are toxic remnants of oxygenated organic compounds, side products of breathing, and cleaning organisms from them promotes health and longevity.
In addition, sauna usage increases blood flow and oxygenation, helping to reduce muscle soreness and promote healing, improving circulation and metabolism. Patrick & Johnson’s experiments measured the amount and influence of heat shock proteins (HSPs), which start to synthesize during high-temperature exposure in the sauna, stimulating the organism’s regeneration and increasing activity. Krzysztof Borysławski’s article says that cardiovascular functions, such as arterial tension, improve greatly. This means that blood circulates freely in the organism, supplying it with nutrients and oxygen.
Even more, Henderson’s study measured that people attending four or more sauna sessions per week have almost four times less chance of dying from cardiovascular diseases than those attending only one session. Therefore, sauna usage makes organisms healthier, more active, and more relaxed, increasing their overall performance.
Lastly, it assists in weight loss through increased calorie expenditure and water loss, is exceptionally efficient against chronic diseases, and promotes longevity. Jari Laukkanen et al. (2018) summary article shows that, in addition to helping with cardiovascular diseases, it reduces arthritis, headache, and pulmonary illnesses and significantly increases immunity. While Borysławski shows that sauna-induced weight loss is not significant initially, it improves body functioning and metabolic rates, stimulating continuous weight loss. Thus, the sauna enhances the immune system’s ability to fight off illness and disease, and one will become much healthier by using it.
Mental Benefits
Sauna’s positive effects on the body also influence the brain, enhancing its functioning. Patrick and Johnson’s analyses and experiments show that the endorphin level rises significantly after sauna usage: it is the main hormone connected with feelings of happiness and joy. They also proved that the expression of BDNF increases, too: it is a brain-derived neurotrophic factor, a primary substance that stimulates neuronal growth. Improving blood flow also improves brain nutrition, leading to enhanced cognitive abilities. In that way, it stimulates memory and improves cognitive functions in general.
In addition, sauna sessions provide relaxation and stress relief, increasing mood and stimulating well-being. They are beneficial for people with stressful professions, such as military personnel, police, and firefighters. Henderson’s study was dedicated to exploring these people, and it has shown that their mortality decreases significantly and their well-being increases. Laukkanen’s review shows that sauna usage improves sleep quality, reducing insomnia and decreasing adverse side effects of sleep loss. As mentioned, it stimulates endorphin release, promoting a positive mood and reducing symptoms of depression.
Precautions
Before deciding to visit the sauna, you should understand the possible risks. Firstly, Patrick & Johnson’s conclusions are that proper hydration is essential before and after sauna use to prevent dehydration, and alcohol usage before the session is strongly discouraged. Individuals with sensitive skin and inflammation risks should be cautious with sauna use, as prolonged exposure to heat can cause skin irritation. In addition, Borysławski warns that pregnant women, individuals with heart conditions, and those with other health concerns should consult with a physician before using a sauna. To summarize, one should be ready for possible dehydration and heat exposure and be sure that there will be no inflammations, excessive water loss, or heart overload.
Conclusion
Thus, sauna use can significantly improve your health, providing detoxification, increased circulation, weight loss, stress relief, sleep, mood, and cognitive benefits. If you use it several times a week, the chance of dying from cardiovascular issues is reduced up to fourfold. You can easily use a sauna to relax while obtaining many benefits for your body and mind. Still, it is essential to consult a physician and take proper precautions to ensure safe and effective sauna use.
Incorporating sauna use into a healthy lifestyle will significantly improve overall health and well-being. Solid scientific evidence obtained by exploring the influence of saunas suggests that they could increase lifespan, detoxify the organism, and improve its metabolic capabilities. Therefore, I highly recommend trying the sauna as an approach to improve your life; however, it is important to check first whether you will have any adverse reactions.
References
Borysławski, K., Szaliłow, K., Bielec, G., Omelan, A., &Podstawski, R. (2021). The human body’s response to the conditions in the sauna. Physical Activity Review, 2(9), 11-17. Web.
Henderson, K. N., Killen, L. G., O’Neal, E. K., & Waldman, H. S. (2021). The cardiometabolic health benefits of sauna exposure in individuals with high-stress occupations. A mechanistic review. International journal of environmental research and public health, 18(3), 1105. Web.
Laukkanen, J. A., Laukkanen, T., & Kunutsor, S. K. (2018). Cardiovascular and other health benefits of sauna bathing: A review of the evidence. Mayo Clinic Proceedings, 93(8), 1111–1121. Web.
Patrick, R. P., & Johnson, T. L. (2021). Sauna use as a lifestyle practice to extend healthspan. Experimental gerontology, 154, 111509. Web.