Is Using a Sauna Good For Me?
What is Sauna Therapy?
By: Arianna Tsengouras, Chiropractic Intern
You’ve probably heard of a sauna. Maybe you’ve even seen one at your gym. But beyond heat,
what actually happens during a sauna session-and why have people been stepping into saunas for
centuries?
What are saunas?
Traditionally, saunas have been used to promote relaxation, however they are gaining popularity
due to their impact on overall wellness and health. A sauna is usually a wood lined room or
individual insulated pods designed to retain heat created by a heater or hot stones where people
rest for 15-20 minutes. There are three different types of saunas: traditional aka Finnish, infrared
and steam. The Finnish sauna uses an electric or wood burning stove to heat air to around 150°F
or 195°F and creates a dry environment with low humidity. The infrared sauna uses light that
heats the body directly rather than the air around it. The steam sauna generates heat by boiling
water to create a high humidity at a lower temperature.What happens to the body during a sauna session?
While seated in a sauna room or sauna pod as the temperature increases you may find that your
skin gets warmer as your core body temperature elevates. This results in increased heart rate,
blood flow to the skin and sweating. Additionally, on a cellular level changes occur to a type of
proteins that respond to stress and in this case heat, called heat shock proteins. The change that
occurs includes repair of misfolded proteins which helps reduce inflammation and protect cells
from stress.
Why should I care about sauna therapy?
There is a developing body of research that supports the use of sauna therapy for a plethora of
health benefits. Benefits of sauna bathing include:
1. Reduction in Pain, Joint Stiffness and Muscle Spasm:
a. Research shows that by utilizing a sauna, heat sensitive receptors in the body are
activated which reduces pain, as well as improves the viscosity or stickiness of the
joint fluid which reduces joint stiffness while improving overall motion. Also,
heat decreases how excited the receptors of our muscles become which leads to
reduction of muscle spasm and tenderness. Another study found that patients with
low back pain due to stiffness, chronic pain, spondylosis and disc disease found
sauna use was successful and beneficial in reducing their pain1
.
2. Reduction of Inflammation and Oxidative Stress:
a. Oxidative stress is an imbalance in the body between protective antioxidants and
damaging molecules called free radicals which lead to cell and tissue damage.
Common causes of oxidative stress include smoking, poor diet, alcohol, pollution
and radiation. Utilizing a sauna causes acute stress in the body, similar to exercise,
which triggers the release of anti-inflammatory and antioxidant mechanisms to
help the body build resilience and make it better equipped to handle oxidative
stress over time3
.
3. Reduction of the Risk of Disease:
a. Regular use of a Finnish sauna has been researched and been found to reduce the
risk of diseases including high blood pressure, cardiovascular disease, sudden
cardiac death, stroke, dementia, lung disease and all cause mortality. One study
showed that there was an immediate reduction in blood pressure immediately
after and 30 minutes after recovery of sauna therapy. Additionally, it has been
shown to improve the intensity of other musculoskeletal disorders including
osteoarthritis, rheumatoid arthritis, fibromyalgia, asthma, Chronic Obstructive
Pulmonary Disease (COPD)4
.
4. Improvement of Laboratory Values
a. Research shows that with sauna therapy markers of heart function, lipid profiles,
specifically the “good” cholesterol HDL, and overall longevity improve. Onestudy found that after a single session of sauna there was an acute decrease in
blood pressure, cardiovascular markers and chronic stress exposure2,4
.
5. Stress Reduction
a. Regular sauna bathing can reduce symptoms of depression and anxiety while also
improving sleep and cognitive function. Additionally, sauna bathing is linked to
relaxation which benefits overall well being and reduces perceived stress5
.
What are the risks of sauna therapy?
Sauna therapy is generally very safe with proper education and use. Due to the high temperature
of the sauna, dehydration, dizziness and nausea may occur. However, with proper hydration,
history evaluation and precautions these risks can be reduced.
Where can I get access to a sauna?
If you are interested in adding sauna therapy to your wellness routine through use of an
individual sauna pod, contact us for more information! If you are interested in sauna therapy in a
social/group setting check out Lost Language for more information.
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