Why sauna bathing for Health??
When my local YMCA re-opened their sauna back in August, it was one of the happiest days of the year. Having this therapeutic option taken away at the beginning of the pandemic was rough, especially when it was needed most.
Historically in the US, sauna has mostly been a vacation activity or something you might do for a few minutes pre or post-workout at the gym. In other parts of the world, specifically Scandinavia, it's a way of life. Studies out of Finland over the last few decades are robust. Because a large part of that population have traditional saunas in their homes, we have solid information using literally thousands of people.
So, what does this science tell us? It's a long list!
-reduces all-cause mortality
-better mood/less depression/improved mental health
-improved sleep quality
-cardiovascular benefits/mimic a workout
-excretion of heavy metals/toxins via sweat
-lowers cholesterol and hypertension risk
-increased physical fitness/endurance
-activation of heat-shock proteins
-increased bone density
-increased healthspan/longevity
-lowers chronic inflammation via cellular repair
-lowers risk of dementia/Alzheimer’s disease
-better immunity/less risk of infection
One important item to keep in mind, this is referring to traditional saunas. Infrared saunas have become popular and there are some benefits to the red light (more on this therapy coming in a separate post), BUT, they do not get hot enough to generate the above benefits. Neither does the steam room or a hot shower. Sorry!
I'm always looking for the minimal effective dose. These studies tell us that the temperature needs to be at a minimum 180 degrees Fahrenheit, duration of at least 20 minutes and a frequency of 4-7 times/week.
Sauna is not supposed to be easy!! The more you go, though, the better your mind and body can adapt and the easier it becomes. The list of benefits is long, but bottom-line, it simply feels amazing and can turn a challenging day into a manageable one. Cap it off with a 2-3 minute freezing shower and the endorphins generated can last for hours!
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