Sauna is one of the best kept secrets of healing. Sauna triggers relaxation, body detoxification, muscle growth, improved mood and more. When done correctly, heat exposure offers tremendous benefits; however, it is extremely dangerous to use temperatures that are too hot. What is too hot? Start slow—use cooler temperatures that don’t significantly increase heart rate as quickly. Hyperthermia (abnormally high body temperature) and dehydration are always possible, so proceed with caution.
There are many ways to access controlled deliberate exposure to heat, including dry saunas, steam saunas, hot tubs, hot showers, or by simply increasing body temperature by wearing warm layers of clothes during a brief jog. Pick whatever method or methods you can routinely work into your schedule and that match your budget. Note: Infrared saunas have become popular. Currently, there is insufficient evidence of their having additional effects beyond those of a standard sauna.
Generally, pregnant women and children younger than 16 should not use sauna. Also, for men trying to conceive children, please know that repeated deliberate heat exposure can reduce sperm count. The counts rebound after cessation of sauna/hot bath use, but that can take up to 60 days. Men wishing to avoid sperm count reductions due to heat may opt to apply a cool or cold pack while in the sauna; this is not possible in a hot bath/tub, for obvious reasons.
There are many ways to access controlled deliberate exposure to heat, including dry saunas, steam saunas, hot tubs, hot showers, or by simply increasing body temperature by wearing warm layers of clothes during a brief jog. Pick whatever method or methods you can routinely work into your schedule and that match your budget. Note: Infrared saunas have become popular. Currently, there is insufficient evidence of their having additional effects beyond those of a standard sauna.
Generally, pregnant women and children younger than 16 should not use sauna. Also, for men trying to conceive children, please know that repeated deliberate heat exposure can reduce sperm count. The counts rebound after cessation of sauna/hot bath use, but that can take up to 60 days. Men wishing to avoid sperm count reductions due to heat may opt to apply a cool or cold pack while in the sauna; this is not possible in a hot bath/tub, for obvious reasons.
Let's explore some of the benefits of sauna!
Heat Shock Proteins
Sauna therapy has been shown to activate heat shock proteins, which are important for maintaining cellular health. Heat shock proteins are a family of proteins that are produced in response to stress, including heat stress, and they play a critical role in protecting cells from damage and promoting cell survival. One study published in the Journal of Human Hypertension found that regular sauna use increased the production of heat shock proteins in the body. The study involved 10 healthy men who participated in two sauna sessions per week for a period of three months. At the end of the study, the researchers found that the men had increased levels of heat shock proteins in their blood. Another study published in the Journal of Strength and Conditioning Research found that sauna use may also improve athletic performance. The study involved 12 male distance runners who underwent two weeks of sauna exposure after their regular training sessions. The researchers found that the runners had significant improvements in their running times and endurance after the sauna exposure. Both studies suggest that sauna use may help to enhance physical performance by activating heat shock proteins, improving cardiovascular function, and promoting overall cell health.
Muscle Growth
Saunas are known for their ability to help with muscle recovery and can even aid in muscle growth. This is due to their ability to increase blood flow, which can deliver more oxygen and nutrients to the muscles. But did you know that saunas can also help with muscle hypertrophy and prevent muscle breakdown? Studies have shown that regular sauna use can increase muscle mass. In a study published in the Journal of Human Kinetics, researchers found that participants who engaged in sauna sessions twice a week for 12 weeks experienced significant increases in muscle mass compared to a control group. The sauna group also had lower levels of myostatin, a protein that can inhibit muscle growth.
Additionally, saunas can help prevent muscle breakdown. In a study published in the Journal of Strength and Conditioning Research, researchers found that sauna use after resistance training sessions significantly reduced muscle breakdown markers in the blood compared to a control group. This suggests that sauna use can help protect muscles from damage and promote faster recovery. But how does sauna use promote muscle hypertrophy and prevent muscle breakdown? One theory is that the heat stress from sauna use activates heat shock proteins, which have been shown to play a role in muscle growth and repair. Heat shock proteins can help repair damaged muscle tissue and promote muscle growth by increasing protein synthesis.
Additionally, saunas can help prevent muscle breakdown. In a study published in the Journal of Strength and Conditioning Research, researchers found that sauna use after resistance training sessions significantly reduced muscle breakdown markers in the blood compared to a control group. This suggests that sauna use can help protect muscles from damage and promote faster recovery. But how does sauna use promote muscle hypertrophy and prevent muscle breakdown? One theory is that the heat stress from sauna use activates heat shock proteins, which have been shown to play a role in muscle growth and repair. Heat shock proteins can help repair damaged muscle tissue and promote muscle growth by increasing protein synthesis.
Cardiovascular Health
Regular use of sauna can improve cardiovascular health. A study found that through regular use of sauna, participants reduced their risk of cardiovascular events or stroke that could lead to death. Heat will trigger some of the same mechanisms in the brain and body as if you were physically engaged in cardiovascular exercise. While in the sauna, heart rate and blood flow increase, and blood vessels will
vasodilate (expand) as your body works to cool down in order to regulate body temperature. This study found that increasing the frequency and length of sauna sessions subsequently decreased the long-term risk of cardiovascular disease. Further, the use of sauna has been studied by other clinical groups and positively correlated with a reduction in “all‑cause mortality”—a catchall term referring to death from any cause.
vasodilate (expand) as your body works to cool down in order to regulate body temperature. This study found that increasing the frequency and length of sauna sessions subsequently decreased the long-term risk of cardiovascular disease. Further, the use of sauna has been studied by other clinical groups and positively correlated with a reduction in “all‑cause mortality”—a catchall term referring to death from any cause.
Insulin Sensitivity
Sauna use has been shown to improve insulin sensitivity and reduce insulin resistance, which can then help increase growth hormone (GH) release. In a study published in the Journal of Clinical Endocrinology and Metabolism, researchers found that sauna use was associated with a significant increase in GH levels in both men and women. Another study published in the International Journal of Sports Medicine found that sauna use was associated with increased muscle mass and strength in athletes. By reducing the body's insulin response, sauna can help increase GH release, leading to a variety of positive health outcomes, including increased muscle mass and strength, improved bone density, and a decreased risk of obesity and other chronic diseases.
Improved Immune Function
Effect of sauna on immune cells: Pilch et al 2013 after the sauna session, an increased number of white blood cells, lymphocyte, neutrophil and basophil counts was reported in the white blood cell profile. Higher increments in leukocyte and monocyte after the sauna bathing session were recorded in the group of athletes compared to untrained subjects. The obtained results indicated that sauna bathing stimulated the immune system to a higher degree in the group of athletes compared to the untrained subjects.
Improved Mood
Saunas have traditional roots in Scandinavian cultures. For centuries, many who regularly use sauna have noticed a correlation between their sauna use and improved mood. The body responds to heat with a release of dynorphins and endorphins in the brain; dynorphins at first cause discomfort and agitation but biochemically set the stage for endorphins to have enhanced effects on our mood and body, which is why after sauna we feel a mild, happy euphoria.
Detoxification
Detoxification is a popular concept, but the idea that the body is accumulating toxins that need to be purged is not supported by the scientific literature. However, certain chemicals that we are exposed to in our environment are known to accumulate in our fat tissue. Sauna use has been shown to increase the elimination of some of these chemicals through sweat. For example, heavy metals such as mercury, lead, and cadmium, as well as Persistent Organic Pollutants (POPs), can be excreted through sweat. The level of chemicals removed through sweat is modest, and there is some concern that heavy sweating could lead to dehydration, so adequate hydration is crucial.
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