What are the benefits of sauna? And how often should you use it and at what temperature?
Saunas have been used for centuries for relaxation, socialization, and physical health benefits. A sauna is a small room or building designed to create a hot and humid environment. In this blog, we will discuss the benefits of sauna use and provide guidelines on how often to use it and at what temperature.
Benefits of sauna:
Stress Relief: Saunas are a great way to relieve stress and relax after a long day. The heat from the sauna helps to release endorphins, which are the body's natural painkillers and mood elevators. Additionally, sitting in a sauna promotes relaxation and can help lower blood pressure and heart rate.
Detoxification: Sweating is one of the body's natural ways to detoxify. In a sauna, the heat causes the body to sweat, which can help eliminate toxins and impurities from the body. Regular sauna use can also help boost the immune system.
Improved Circulation: The heat from the sauna causes blood vessels to dilate, which improves blood flow and oxygenation to the body's tissues. This increased circulation can help speed up the healing process and reduce muscle soreness.
Skin Health: Sauna use can help improve skin health by increasing blood flow to the skin, improving elasticity, and helping to unclog pores.
How often to use a sauna and at what temperature:
The frequency and duration of sauna use depend on your personal preference and physical health. However, it is generally recommended to start with shorter sessions and gradually increase the duration and frequency over time.
The recommended temperature for a sauna is between 160-195 degrees Fahrenheit (70-90 degrees Celsius). It is essential to remember to stay hydrated and drink plenty of water before, during, and after sauna use to prevent dehydration.
The duration of each sauna session should be between 10-20 minutes, with a cooldown period of at least 10 minutes between sessions. It is not recommended to stay in a sauna for more than 30 minutes at a time.
It is also important to consult with a healthcare professional before using a sauna if you have any underlying medical conditions or concerns.
In conclusion, regular sauna use can provide numerous health benefits, including stress relief, detoxification, improved circulation, and skin health. Remember to start with shorter sessions and gradually increase the duration and frequency over time. It is also important to stay hydrated and consult with a healthcare professional before using a sauna if you have any underlying medical conditions or concerns.
References
Laukkanen, T., & Kunutsor, S. (2018). Sauna bathing frequency and the risk of cardiovascular and all-cause mortality: a dose-response meta-analysis. Journal of Epidemiology & Community Health, 72(9), 857-860.
Crinnion, W. J. (2011). Sauna as a valuable clinical tool for cardiovascular, autoimmune, toxicant- induced and other chronic health problems. Alternative Medicine Review, 16(3), 215-225.
Hussain, J., & Cohen, M. (2018). Clinical effects of regular dry sauna bathing: a systematic review. Evidence-Based Complementary and Alternative Medicine, 2018.
