As we search for new ways to improve our physical wellbeing, we ought to revisit and revive ancient practices. There exists a practice that is thousands of years old, it sounds simple but science to this day continues to uncover its impressive benefits; heat exposure, in the form of Sauna.
This practice of heat therapy is thought to have originated thousands of years ago in what is now Finland. The earliest Saunas were likely simple pits dug into the ground, heated by hot stones. Over time, the practice evolved, with above-ground wooden structures becoming the norm. But what is it about exposing ourselves to intense heat that has allowed this tradition to endure for millennia?
As we learn more about the benefits of Saunas, here are the top 3 health benefits of heat exposure, backed by scientific evidence.
1) Improves cardiovascular health
The leading cause of death in the United States, cardiovascular disease, should come as no surprise. Our increasingly sedentary lifestyles and desk jobs offer little opportunity for movement. While exercise and proper diet remain the cornerstones of good health, they aren’t the only tools at our disposal. Research into the benefits of heat exposure is booming. Podcasts, videos, and even books promoting its advantages. However, relying solely on anecdotal evidence from biohacking enthusiasts is insufficient.
A study involving randomized controlled trials showed that participants who incorporated heat exposure use after exercise sessions experienced greater improvements in cardiorespiratory fitness, blood pressure, and cholesterol levels, compared to those who only exercised. Additionally, a separate prospective cohort study following 2,315 Finnish men of middle age found an association between more frequent Sauna bathing and a decreased risk of sudden cardiac death, fatal cardiovascular disease, fatal coronary heart disease, and overall mortality. Further research suggests that these benefits extend to women as well, not only men.
There are many proposed mechanisms for these benefits, here are few:
-
- Heat-shock proteins: Our body makes heat-shock proteins when exposed to high temperatures. These proteins have shown important roles in cellular protection and repair, enhancing stress response, and improving immune function.
-
- Increased heart-rate and blood flow: Sauna effects on the heart mimics light cardio workout, conferring similar cardiovascular benefits.
-
- Reduction of blood vessels stiffness: As we age, our arteries (blood vessels that carry the blood from the heart) become stiffer. This stiffness contributes to a variety of medical problems, such as high blood pressure. There’s some evidence that heat exposure improves the compliance of these arteries and reduces their stiffness.
-
- Reduce inflammation: There’s growing evidence demonstrating that Sauna bathing decreases production of inflammatory markers in the body, indicating a decrease in overall inflammatory state.
Take-away: Saunas show promise as a way to boost cardiovascular health, potentially improving blood flow, reducing inflammation, and lowering the risk of heart disease.
2) Stress reduction, relaxation, and emotional well-being
In our search for methods for stress reduction relaxation to add to our armamentarium, heat exposure deserves significant consideration. There is evidence showing that Sauna has positive effects on our mental well-being. One small but randomized control trial reported that mildly depressed patient who received Sauna as therapy showed improvement in physical symptoms, appetite, relaxation scores, and mental complaints.
Sauna can also help produce neuro-protective effects on the brain. Heat exposure increases the production of Brain Derived Neurotrophic Factor (BDNF), which plays a role in reducing anxiety. Moderate to high frequency Sauna bathing was also associated with decreased risk of Alzheimer’s disease and dementia. This could suggest potential positive effects on memory, though more studies are needed to confirm this.
While research is ongoing, Sauna bathing seems to offer benefits beyond physical well-being. When coupled with mindfulness practices such as deep-breathing, you will leave the Sauna room feeling refreshed and experiencing stress-free mental state.
Takeaway: Regular Sauna use shows promise for reducing stress, anxiety, and potentially even dementia risk.
3) Reduces chronic pain and inflammation
We touched briefly previously on the effects of Sauna on inflammation. While the concept that heat exposure could help with symptoms of arthritis and chronic pain sounds strange, it is not unheard of. In fact, science is starting to show us evidence for this.
Studies are demonstrating that there is some benefits of adding heat therapy to the pain regimen when treating rheumatoid arthritis for example or patients with chronic pain. We do not fully understand how heat exposure modulates pain control and perception, but possible mechanisms include reduced inflammation, decreased muscle spasticity and stiffness, and psychological factors.
Take-away: Sauna use may help manage chronic pain and inflammation by reducing inflammation, muscle stiffness, and potentially improving pain perception.
How to use a Sauna
-
Consult Your Doctor: Discuss your intention to use the sauna with your doctor to ensure it’s safe for you.
-
Enter and Exit Quietly: Maintain the relaxing environment by entering and leaving the sauna quietly.
- Respect the Dress Code: Follow any dress code rules, such as leaving shoes outside.
- Bring a Towel: Use a towel as a barrier between you and the seat, or to soak up sweat.
- Use Headphones for Music: If you want to listen to music, use headphones to avoid disturbing others. Similarly, if you need to make a phone call, please step outside.
- Ask Before Adjusting Settings: Before adjusting the temperature, pouring water on the rocks, or adding any substances like salt, ask for permission.
-
Session Duration and Frequency: Spend 5-15 minutes per session, 1-3 times a week. Remember, moderation is key.
-
Relax and Enjoy: Close your eyes, breathe deeply, and enjoy the experience.
Are there risks for sauna use?
You guessed it, yes. Some people may not tolerate the high temperatures and experience discomfort, fainting, or dehydration instead of relaxation. Additionally, studies suggest that frequent Sauna use could temporarily decrease sperm count in men, although this appears to be reversible.
Therefore, it’s important to consult your doctor before starting regular Sauna use, especially if you have any health concerns. Even for healthy individuals, moderation is key, as with most things in life.
Although we need more research to fully understand how Sauna and deliberate heat exposure benefit us, the evidence so far is encouraging. With proper use, Saunas can be a fun and unique way to improve your physical and mental well-being.
