I just recently put a sauna in my house and have been using it consistenly ever since. In this short period that I have had it, I have already noticed the benefits of it as far as my recovery goes after working out. So let's talk about saunas today and their benefits.
For thousands of years, saunas have been used to cleanse the body by inducing sweating. While some use them for relaxation, others seek detoxification or post-workout recovery.
Saunas are small rooms typically heated to 150-195°F (65-90°C), with various options now available.
Going into saunas promotes hormesis.
So what is hormesis?
Hormesis is an adaptive response that happens when exposed to low doses of stress. The stress could be physical, like an intense workout or intermittent fasting. But temperature changes can trigger hormesis too.
Sweating it out in a sauna is a form of stress. Positive stress yes, but still stress. Your body is then forced to bounce back from the stress to regain balance. Over time, this builds resilience, helping you adapt to other stressors better.
These are the different types of saunas available:
Wood burning saunas: Use wood or sauna rocks as the heat source, use high temperatures and low humidity.
Electrically heated: Use an electric heater attached to the floor, also use high temperature and low humidity.
Infared saunas: Use light waves to heat your body, instead of the entire room. Often use lower temperatures than other saunas (like 60° C or 140° F)
Steam saunas: Also called steam rooms, use moist heat and high humidity.
Let's talk about the benefits:
Promotes heart health: Saunas make you sweat and raise your body temperature, leading to physiological changes similar to those experienced during exercise, which are beneficial for your heart. Regular sauna use may lower the risk of cardiovascular disease.
Aids muscle recovery. The heat in saunas opens blood vessels and increases blood flow. This can relax tight muscles, relieve pain, and help your muscles recover faster.
Supports relaxation. Sweating it out in a sauna may help you let go of stress. Sauna bathing is shown to reduce the stress hormone cortisol and increase endorphins, which are your body’s natural feel-good chemicals.
Enhances detoxification. Saunas help eliminate toxins like heavy metals via your sweat.
Boosts immune health. People who sauna 1-2 times a week are less likely to catch colds. On top of that, regular sauna users have a lower risk of upper respiratory infections, like pneumonia. Read more about that evidence here : https://www.sciencedirect.com/science/article/pii/S0531556521002916#bbb0620
Promotes resilience. Like cold plunging, exposing your body to high heat forces your body to adapt to stress. Over time, this builds resilience.
May lower risk of dementia. In one study, men who sauna bathed 4-7 times a week were 66% less likely to get dementia than those who sauna once a week.
