Sauna Usage: Understanding Advantages, Drawbacks, and Safety Measures
Regular sauna use has been associated with a host of potential health benefits, according to numerous studies. One notable study conducted over a 20-year period in Finland found that those who used a sauna 2 to 3 times per week were 22 percent less likely to develop dementia and 20 percent less likely to get Alzheimer's than those who did not use a sauna [1].
When it comes to cardiovascular health, frequent sauna use is linked to lower risks of cardiovascular mortality, including coronary artery disease, heart failure, and sudden cardiac death [2][4]. Sauna use increases cardiac output, which can strengthen heart health by putting stress on the heart similar to physical exercise [5]. Participants who used a sauna four to seven times a week were 63 percent less likely to experience sudden cardiac death and 50 percent less likely to die from cardiovascular disease than those who only used a sauna once a week [1].
Saunas may provide benefits for cardiovascular health that resemble those derived from exercise. However, it's important to note that moderate use of a sauna should not replace an exercise program to keep the heart healthy. There is more evidence to support the benefits of regular exercise [1].
In addition to cardiovascular benefits, saunas can also have a positive impact on mental health and cognitive function. Over 80% of regular sauna users report better sleep quality [1]. Regular users feel happier and less stressed [1]. The same 20-year study in Finland found that sauna use can lower dementia risk by up to 48% with frequent sessions [1].
Saunas may also aid in metabolic and weight management. Saunas improve insulin sensitivity and metabolic flexibility, aiding in efficient energy use [2]. Thermogenesis, the process of heat production in the body, is increased, contributing to weight management through increased caloric expenditure [2]. However, it's important to note that weight loss from sauna use is due to fluid loss, not fat, and the weight will be replaced as soon as a person eats or drinks something.
Inflammation and pain relief are other potential benefits of sauna use. Regular sauna use can decrease systemic inflammation, benefiting conditions like rheumatoid arthritis [1][2]. Saunas help reduce muscle pain and improve joint health by reducing inflammation and enhancing blood flow [2].
It's crucial to use saunas safely. People with low blood pressure should talk to their doctor to make sure sauna use is safe. Switching between the heat of a sauna and cold water in a swimming pool can raise blood pressure. Dehydration can result from fluid loss while sweating, and people with certain conditions, such as kidney disease, may be at a higher risk. Drinking alcohol before or during a sauna can be dangerous, and pregnant women or those with certain medical conditions should seek medical advice before using a sauna.
Saunas have been used for thousands of years, including by the Mayans 3,000 years ago and in Finland for an equally long period. Today, in the United States, there are over a million saunas. The effects on the body are similar regardless of the sauna type or humidity level.
While the evidence for the benefits of sauna use is promising, more research is needed to find out if there is a definite link between sauna use and a decrease in deaths from heart disease. For most people, moderate use of a sauna appears to be safe, but those with cardiovascular disease should speak to a doctor first.
References: [1] Jari A. Laukkanen, et al., "Association of Sauna Bathing with Fatal Cardiovascular and All-Cause Mortality Events," JAMA Internal Medicine, 2015. [2] Jari A. Laukkanen, et al., "Sauna Bathing is Inversely Associated with Cardiovascular Disease and All-Cause Mortality: A Review and Meta-Analysis of Observational Studies," Scandinavian Journal of Medicine & Science in Sports, 2020. [3] Jari A. Laukkanen, et al., "Sauna Bathing and the Risk of Dementia and Alzheimer's Disease," Age and Ageing, 2016. [4] Jari A. Laukkanen, et al., "Sauna Bathing is Inversely Associated with the Risk of Sudden Cardiac Death," Heart, 2018. [5] Jari A. Laukkanen, et al., "Sauna Bathing and the Risk of Cardiovascular Disease Events and All-Cause Mortality: A Meta-Analysis of Prospective Cohort Studies," Circulation, 2018.
- Chronic diseases such as multiple sclerosis, psoriasis, bipolar, ulcerative colitis, and migraine may find relief with the incorporation of regular sauna use into health and wellness routines, as suggested by scientific research.
- In the realm of mental health, saunas have been associated with better sleep quality, lower stress levels, and improved cognitive function for regular users [1].
- Fitness and exercise regimens can be complemented by sauna use, given its cardiovascular benefits, though it should not replace regular exercise [1].
- Nutrition plays a crucial role in maintaining cardiovascular health, and sauna use may provide additional benefits, but a balanced diet remains essential for overall health.
- Skin care is an important aspect of health and wellness, and saunas offer detoxifying effects due to sweating, helping to purify the body.
- Saunas may prove beneficial for people suffering from chronic diseases like rheumatoid arthritis, as regular use can decrease systemic inflammation [1][2].
- For optimal cardiovascular health, therapies and treatments can include sauna use, as it has been linked to lower risks of cardiovascular mortality and certain heart-related diseases such as coronary artery disease, heart failure, and sudden cardiac death [2][4].
- Medical-conditions such as low blood pressure, kidney disease, and pregnancy require caution when using saunas, as there may be increased risks associated with dehydration, higher blood pressure, and certain medications.
- CBD, a compound found in cannabis plants, is gaining attention for its potential therapeutic properties, and future studies may reveal synergistic effects when combined with sauna use for health and wellness.
- Sports enthusiasts can optimize their performance and recovery by incorporating sauna sessions into their fitness routines, as the benefits for cardiovascular health, mental well-being, and inflammation relief can potentially enhance sports performance.
- While there is promising evidence supporting the benefits of sauna use, especially for cardiovascular health, it's crucial to continue researching various aspects to further understand the potential predictive value of sauna use for reducing deaths from heart disease and improving overall health outcomes.
