Sauna Use Can Boost Immune System and Reduce Health Risks
Research suggests that short periods in a hot sauna can have significant health benefits, including boosting the immune system and reducing cardiovascular and mental health issues.
Recent studies have found that short periods of time in a hot sauna can have a significant impact on overall health.
The research suggests that just 30 minutes in a sauna can boost the immune system and reduce the risk of cardiovascular and mental health issues, including hypertension and dementia. Additionally, it appears that high heat therapy can help alleviate stress, fight off colds, and even improve skin tone.
Physicians recommend monitoring sauna use, especially for individuals with pre-existing conditions. This is because prolonged exposure to heat may exacerbate underlying health concerns.
Heat exposure raises core body temperature, which supports the body's natural immune response and promotes vasodilation and improved circulation.
While dry heat has been a focus of study, it is worth noting that there are similarities between its effects and those of steam in terms of increased circulation and relaxation.
Dry saunas operate at higher temperatures with lower humidity, whereas steam rooms have lower temperatures and significantly higher humidity levels.
The temperature at which saunas operate can have a significant impact on their effectiveness. Traditional dry saunas typically run between 150°F and 195°F, while steam rooms are generally around 100°F to 120°F.
While some studies suggest that sauna benefits can be achieved at temperatures around 175°F, experts caution against establishing an ideal temperature for all users. As Olamiju notes, it's essential to start with a comfortable temperature and gradually increase as tolerated by the individual.
The heat intensity and body response are also influenced by temperature, making it crucial to determine the right level of heat exposure. Shah concurs that hotter temperatures don't always translate to better results, emphasizing the importance of finding a balance that suits each person's needs.
Infrared heat is another option available in some saunas, operating between 110°F and 140°F. Unlike traditional saunas, infrared technology uses light-based heat to warm the body directly, reducing the risk of overheating.
When starting out with sauna therapy, it's essential to begin with manageable sessions that can be gradually increased in duration. A good starting point is to spend five to 10 minutes per session and then progressively increase this time to 15 to 20 minutes as the body becomes accustomed.
The frequency of sauna sessions also plays a crucial role in reaping its benefits. Two to three sessions per week are considered an optimal starting point for most individuals, allowing them to experience the advantages of regular sauna use without overexerting themselves.
Both experts agree that sauna therapy can be beneficial for a wide range of people, including those seeking relief from muscle soreness, wanting to reduce stress and improve relaxation. Some may also find it helpful in supporting circulation, recovery, skin health, and overall well-being.
Individuals with pre-existing health conditions should exercise caution when considering sauna therapy as a treatment option.
Physicians must be consulted by those with cardiovascular issues, uncontrolled blood pressure, a history of fainting, or other underlying health concerns before commencing sauna therapy, according to medical professionals.
To mitigate potential risks such as dehydration, overheating, dizziness, and low blood pressure, it is essential to stay hydrated throughout the sauna experience.
The skin can be negatively affected by excessive heat and sweating, exacerbating conditions like rosacea, eczema, and sensitive skin, notes a dermatologic expert.
This warning was not disputed by experts in the field.
As people age, their cardiovascular function, blood pressure regulation, and ability to manage heat may undergo changes.
Individuals taking medications that impact blood pressure or hydration should also consult with their physician before starting sauna therapy.
It's essential to begin sauna therapy gradually, starting with shorter sessions at lower temperatures and adjusting as needed based on individual comfort and tolerance levels. This approach allows individuals to acclimate to the heat without overexerting themselves.
Shah advises that the goal is not about reaching a specific temperature or duration, but rather finding a safe and sustainable routine that supports long-term health and quality of life.
Facts based on reporting originally published by Elle.
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