Sauna: Health Benefits, Risks, and Precautions

What Is a Sauna?

A sauna is typically a small room heated to between 150° and 195° Fahrenheit (65° to 90° Celsius). Traditional Finnish-style saunas tend to be the dryest, with a relative humidity that is often between 10 and 20 percent. In other styles of sauna, the moisture content is significantly higher, especially those that include steam from water splashed onto heated stones.

Sauna use can loosen the body and be seen as a ritual for self-care, relaxation, or wellness.

As the name suggests, dry rooms heat through a process of convection. The heat in the room travels through warm air, which in turn pushes the body's surface to the point where sweating begins in order to cool down.

Types of Saunas

There are several types of saunas, based on the way the room is heated:

Possible Health Benefits

Regular sauna use, a sauna bathed, or the health club, the effects on the body are similar.

When a person sits in a sauna, their heart rate rises and blood vessels widen. This increases circulation, in a similar way to low-to-moderate exercise, depending on the temperature of the sauna.

Heart rate may rise from 60 to 100 beats a minute during a regular sauna. It can rise to 150 beats per minute or more.

Easing Pain

An increase in circulation may help reduce muscle soreness, improve joint movement, and ease pain caused by arthritis.

Reducing Stress Levels

As the heat in a sauna improves circulation, it may also help ease tension and promote relaxation. This can improve feelings of well-being.

Improving Cardiovascular Health

The reduction in stress levels when taking a sauna may be linked to a lower risk of cardiovascular events.

One study conducted at the University of Eastern Finland monitored 2,315 men aged 42 to 60 over the course of 20 years. The findings suggested that people who use saunas may have a lower risk of dying from cardiovascular disease.

Of the participants in the study, a total of 878 died from cardiovascular disease, coronary artery disease, or sudden cardiac death. Participants were categorized by how often they used a sauna. These were: one sauna per week, two to three saunas per week, and four to seven saunas per week.

While adjusting for cardiovascular risk factors, men who took a sauna two to three times a week were 22 percent less likely to experience a sudden cardiac death than those who only took a sauna once a week. Those who took a sauna four to seven times a week were 63 percent less likely to experience a sudden cardiac death and 50 percent less likely to die from cardiovascular disease than those who only took a sauna once a week.

More research is needed to find a stronger link to confirm the link between sauna use and a lower rate of cardiovascular disease.

Sauna use may also be associated with lower blood pressure and enhanced heart function.

While saunas may by providing some benefit, the effects on overall health are not clear. People may maintain a healthy lifestyle by exercising, eating well, and sauna regularly.

Skin Problems

A dry sauna opens the skin during a 15 minute session, and a person may "sweat out" any skin-related contaminants. However, if a person has atopic dermatitis, the heat may worsen symptoms.

Asthma

People with asthma may find that 15-minute sauna symptoms can be eased. Saunas may open airways, loosen phlegm, and reduce stress.

Lower Risk of Alzheimer's?

In 2016, researchers from Finland produced the findings of a 20-year study that noted sauna use at a lower risk of dementia and Alzheimer's disease. The study tracked 2,315 healthy men aged 42 to 60 years.

Those who used a sauna 2 to 3 times per week were 22 percent less likely to get dementia and 20 percent less likely to get Alzheimer's. Those who used a sauna 4 to 7 times per week were 66 percent less likely to get dementia and 65 percent less likely to develop Alzheimer's than those who only sat in a sauna once a week.

However, the results are not clear. Men who used a sauna more than others could be more of active social group, of a higher-income group, or in better health than those who did not. Additional research is required before a link can be established.

Health Risks and Precautions

Most men who died in sauna-linked studies had the same problem: heavy alcohol intake and cardiovascular disease. These are just a few conditions that should be taken into account.

Blood Pressure Risks

Sitting in a sauna for as short of a span as 10 minutes can raise blood pressure in some people. As a result, it can also affect blood flow.

A sauna visit may also cause a brief increase in BP in some people who don't usually have a raised BP and who find it difficult to function in a warm space.

People who have recently had a heart attack should consult a doctor before making the choice to use a sauna.

Dehydration Risk

Dehydration can result from fluid loss while sweating. People with certain ailments, such as kidney disease, may be at a higher risk of dehydration.

The increased temperatures can also lead to dizziness and nausea in some people.

Precautions

To avoid any negative health effects, the following precautions are also advised:

Far-Infrared Saunas: Do They Work?

Far-infrared saunas (FIRS) have been recommended for people with a variety of problems and health concerns, from muscle soreness to skin problems. The FIRS differs from the ways traditional saunas warm the body.

A review of studies found that the benefits of FIRS may be positive for:

• High blood pressure
• Congestive heart failure
• Rheumatoid arthritis
• Chronic fatigue syndrome and chronic pain
• Obesity

However, there is a need for a higher-quality and evidence-based research. More evidence is needed to confirm whether far-infrared saunas can offer added benefits over and above those that are provided by traditional sauna use.

Health Myths

While saunas have claimed real benefits, there are also myths to consider. Here are some common myths worth addressing: