Sauna bathing has long been popular in Nordic countries and has becomemore popular in the United States in recent years. But while many people might think that sitting in a sauna is only good for relaxation, a growing body of research suggests that regular sauna use may actually offer some impressive health benefits, too.
Types of saunas
A sauna is a small room filled with dry heat.Traditional Finnish saunas are common in many health clinics, day spas and recreational facilities. These are small, wood-plankedrooms that are heated to a temperature somewhere between70° to 100° Celsius (158° to 212° Fahrenheit) with a relative humidity of 10 to 20 percent. Heating is usually achieved with electricity or burning wood.Many of these saunas feature rocks that users can douse with water to increase the relative humidity in the air.
In traditional saunas, a person’s body begins to sweat and their heart rate increasesin response to the high temperature ofthe room. A newer type of sauna, called an infrared sauna, uses special infrared light waves to heat up a person’s body directly, rather than the room itself.
Most of the research done on the benefits of sauna bathinghas involved traditional Finnish saunas.
Five benefits of sauna bathing
So, is sitting in a hot saunaactuallygood for you? There are five possible health benefits, according torecent researchsummarizedinMayo Clinic Proceedings.
- May reduce the risk of cardiovascular disease, including high blood pressure and stroke
- May reduce the risk of certain types of dementia, including Alzheimer’s disease
- May alleviate commonrespiratory ailmentslike asthma
- May improve pain for peoplewith conditions like osteoarthritis, rheumatoid arthritisand fibromyalgia
- May help reduce stress and improve quality of life
As forhowsauna use confers these health benefits, researchers have proposeda variety of possible mechanisms. For example, it’s been suggested that sitting in a sauna may helpby reducingoxidative stress and inflammation, improving blood vessel function and beneficially activatingdifferent parts of thenervous system.
These aren’t the only suggested benefits of regularsauna use, by the way. For example, some reports indicate that sauna bathing may improve sleep and ease certain skin conditions likepsoriasis. Moreresearch will help usunderstand all the wayssaunas are health-promotingand whocould benefit from regular use.
Is the sauna safe for me?
Most researchers and doctors agree that sauna bathing is safe and well-tolerated in most peoplewhen utilized properly, but it’s not right for everyone.You should always check with your personalhealth care provider before using a sauna for the first time, especially if you have any medical conditions, are taking any prescription medications, are pregnantor are under medical supervision.
Research suggests that sauna use isnotsafe for peoplewith certain health conditions, including:
- Unstable angina pectoris
- Recent myocardial infarction
- Severe aortic stenosis
Finally, don’t consume alcohol if using a sauna, as this could increasethe risk of potentially serioussauna-related complications including dehydration, decreased blood pressure, abnormal heart rhythms and even death in extreme cases.
Getting the most out of your sauna sessions
If your doctor gives you the go-ahead to use a sauna, the following tips should help you get the most out of it while also maximizing your safety and comfort:
- Aim for four to seven20-minute sessions per week in a sauna heated to around80° to 100° Celsius (176° to 212° Fahrenheit). This frequency has been shown in research to offer the most health benefits—but even just 2 to 3 times a week can be beneficial!
- Build up your tolerance slowly. Start with 5 to 10 minute sessions and gradually increase your sitting time until you can stay for about 15-20 minutes.
- Drink a glass or two of water and take a rinse-off shower before and after using the sauna.
- Wear light, loose-fitting clothing or a towel.
- If you begin to feel dizzy, sleepy, lightheaded, faint, ill or uneasy, leave the sauna immediately.
- Always make sure someone knows you are in the sauna.
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sumber : www.siumed.edu/blog/5-surprising-health-benefits-sauna-use