What Is A Sauna?
Sauna Steam Room can be classified as a form of therapy called thermotherapy stemming from more ancient forms known as geothermal therapy. The latter has been around for thousands of years, resulting in the traditional Finnish sauna, which is an example of one of the most studied to date.
Saunas typically involve periodic exposures of 5 to 20 minutes each at temperatures ranging from 80°C to 100°C, accompanied by dry air. The humidity changes, starting at 10%, then to 20%, with scattered periodic increases in humidity as water is thrown over heated rocks.
There are many types of saunas, including:
- IR saunas
- Dry saunas
- Wet saunas
- Smoke saunas
- Steam saunas
IR Sauna Steam Room are simple. They use infrared light and run at lower temperatures (around 50°C to 60°C), but they are more powerful. Their exposure time is the same as a traditional Finnish sauna, but the wavelengths of the IR light change at different intervals.
Regarding IR saunas, “Not only does this help with sweating, which is a way to detoxify your body, but the infrared also helps with connective tissue healing, pain, as well as loosening up fascia and muscles and tendons,” says Dr Aaron Hartman, MD.
The Benefits Of Saunas
The benefits of sitting in a sauna are powerful, whether it be a Russian sauna, a Turkish sauna, or any other type of sauna.
About the various saunas, Dr Alex Prevallet, Doctor of Osteopathic Medicine, says, “There are three main types of saunas – dry sauna, infrared, and steam. Most high-quality research has been conducted on traditional dry saunas. However, there are increasing numbers of studies being performed on infrared saunas, and the data seem promising but less robust.”
The following are the benefits of saunas:
1. Can Help Relieve Your Body Of Toxins
Your body is exposed to toxic chemicals daily, including environmental pollutants and the chemicals in the food you eat. Sauna exposure, especially the dry type, can promote detoxification by releasing toxins through sweat.
A study done on police officers exposed to a particular drug showed promising results. The sauna appears to help alleviate chronic symptoms that occur after chemical exposure. Sitting in a sauna may help cleanse your body from the inside out.
2. Can Help Relieve Stress
The heat in a sauna can elevate your body’s endorphin levels. Endorphins also include happy hormones such as dopamine and serotonin. Saunas can benefit your overall psyche and promote mental health. Spending a recommended amount of time at the sauna may promote mental clarity and rejuvenate and refresh your mind.
3. Can Help Reduce Blood Pressure And Improve Blood Circulation
Saunas kick-start the simple biological processes in your body. Studies have shown that the sauna’s ability to relax a person can help expand the blood vessels in one’s body. This can cause blood flow to slow down and reduce pressure in the head, feet, and lungs. The pressure on the heart, in turn, reduces, and this improves blood circulation.
4. May Help Reduce Cholesterol
In a study on postmenopausal women, researchers found that quality time spent in a sauna reduces total and bad cholesterol levels. It also increased the levels of good cholesterol in the body. However, more research is needed in this regard.
5. May Improve Symptoms Of Cardiovascular Disease
Dr Prevallet says, “Higher-quality studies have shown that patients with congestive heart failure exposed to sauna therapy had fewer abnormal heartbeats, also known as PVCs. Patients with peripheral arterial disease (PAD), the narrowing of the arteries that supply the extremities, have also benefited from sauna therapy.”
Lower blood pressure, cholesterol levels, and improved circulation can contribute to better heart health. Saunas may reduce the risk of cardiovascular disease.
6. May Benefit Your Skin
Sauna Steam Room may reduce the pH of your skin. They also reduce the skin’s salt content, making the skin smoother and adding a glow. Additionally, the anti-toxin activity of high heat and humidity can help keep the skin more rejuvenated from its deepest layer.
“The heavy sweating induced in the heat also has a sort of cleansing effect on your pores and glands by flushing out toxins and impurities. This process could lead to healthier skin that’s less prone to breakouts. The heat can also rid dead skin cells and promote the growth of healthy new ones,” says Dr Annie Gonzalez, a board-certified dermatologist.
7. May Strengthen Your Immune System
Depression, anxiety, and stress are all the body’s responses to fight off excessive oxidative stress on the brain. It causes an inflammatory response, leading to situations where you feel low or suddenly are filled with fear about a given situation. Saunas have been proven to provide an immune system boost and improve its response in athletes and non-athletes, potentially reducing all these symptoms.
8. May Help Treat Arthritis
Infrared Sauna Steam Room treatment appears to offer some relief from the inflammation associated with rheumatoid arthritis.
Dr Bailey says, “This physiological process helps to relieve tightness and tension in both sore muscles and joints. As such, saunas can be incredibly beneficial for those with arthritis and joint pain.”
However, more research is warranted in this regard.
9. May Aid In Quicker Muscle Recovery
Dr Gonzalez says, “When a person works out vigorously, tiny tears can form in their muscles. When tears heal, muscles grow and become stronger.
The heat from a Sauna Steam Room can increase blood circulation to torn muscles and help them repair themselves more quickly. Saunas also decrease muscle soreness and tension and help you feel more relaxed and prepared for your next workout.”
10. May Help Treat Asthma
In a study conducted on Caucasian men aged 42–61 years, participants who had 2-3 or more sauna sessions per week were found to have a lower risk of acute and chronic respiratory conditions. Another study indicated that dry saunas may help reduce the risk of bronchial asthma in children. However, more research is needed to explore these benefits in greater depth.
Pro Tips While Using The Sauna
Preparing your body for the fluid loss that can occur during sauna sessions is key. Start by drinking 475-590 ml (approximately half a litre) of water before entering the sauna, and then remember to rehydrate afterwards. You can also consider coconut water or electrolyte drinks to help restore lost minerals.
Dr Bailey has this to say about the time spent in a sauna room:
Spending 15 minutes in a sauna allows time for creative thinking and self-reflection. This free flow of thought can be greatly beneficial for our mental health, leaving us invigorated and confident after a short stint in the heat.”
Saunas Vs. Steam Rooms
The most significant difference between a sauna and a steam room is the level of humidity. A sauna operates on dry heat at a lower humidity level. A steam room has higher humidity.
At a Sauna Steam Room, the heat is generated by water hitting dry, heated rocks. On the other hand, water vapour creates steam in a steam bath or sauna.
Though both have various advantages, the ones that set them apart are:
- In a sauna, dry heat has been shown to reduce arthritis symptoms, joint pains, and other forms of body pain.
- In a steam room, the vapour reduces and clears congestion. Using essential oils like eucalyptus and chamomile can also provide additional support.
- The key difference between a sauna and a steam room is given in the table below, which helps you make the right choice for yourself.
| Feature | Sauna | Steam room |
| Temperature | Typically 150-190°F (65-88°C) | Typically 110-120°F (43-49°C) |
| Heat source | Dry heat from heated rocks or stoves | Moist heat from steam generators |
| Humidity | Low humidity (5-30%) | High humidity (100%) |
| Health benefits | Promotes detoxification, improves circulation, and relaxes muscles | Relieves congestion, improves skin health, and promotes relaxation |
| Duration of use | Typically 10-20 minutes | Typically 15-20 minutes |
| Drawbacks | Too hot for some, may dry out skin | Too humid or uncomfortable for prolonged use |
Therefore, you can weigh your options and choose one that best suits the solution you are looking for. Although both work to achieve relaxation and offer health benefits, individuals with dry skin can benefit from steam rooms, while those with oily skin may find saunas more suitable.
Risks Of Using Saunas
While there are many benefits, saunas can also have a few drawbacks. Fortunately, though, these seem to be rare. The significant effects saunas may cause include:
- Mild discomfort due to heat
- Low blood pressure
- Excessive and frequent urination
- Hypovolemia (low plasma volume)
None of the studies reported any severe side effects associated with frequent sauna use.
When To Avoid Saunas
Dr Gonzalez gives these pointers.
- Avoid a sauna if you take medications that make you drowsy or interfere with your body’s ability to regulate temperature.
- Some doctors recommend avoiding saunas during pregnancy. Hence, speak to your doctor first if you plan to become pregnant or are pregnant before using a sauna.
- If you are ill, wait until you have recovered before using a sauna.
Individuals with low blood pressure should consult a doctor to ensure it is safe to use a sauna, as it may cause a drop in blood pressure.
Conclusion
Sauna Steam Room or thermotherapy involve periodic exposure to heated dry air with temperatures between 80 and 100 degrees. The three most common types of saunas are dry, steam, and infrared. Some of the various benefits of sauna, such as removing toxins from the body, promoting pain relief in individuals with rheumatoid arthritis, boosting immunity, etc., have been studied extensively, especially concerning dry saunas. Additionally, sauna sessions may also result in improved circulation, promote stress relief, and boost skin health. Saunas may trigger some side effects like frequent urination, discomfort with heat, and low blood pressure, but such cases are rare. However, note that you should avoid going to the sauna if you take medications that make you drowsy.
Frequently Asked Questions
Is it healthy to have a sauna every day?
Yes, it is safe to have a sauna every day. It may even help boost your cardiovascular health. Sauna enthusiasts were 23 % less likely to die of coronary heart disease or cardiovascular disease than those who only took one sauna per week.
Do you burn calories in a sauna?
Yes, but not significantly. Anecdotal evidence suggests that a 15-30 minute sauna session allows you to burn 1.5 – 2 times as many calories as sitting anywhere else. However, it is not an effective method for weight loss. Hence, seeking only a sauna for weight loss is not the ultimate solution, though it can help detoxify and improve overall well-being.
Can I bring my phone to a sauna?
No. The sauna has an extremely high temperature that will damage your phone.
Should I shower after the sauna?
Yes. After the sauna, wait for a couple of minutes and take a cold shower.