Protection against cardiac death

Just half an hour in the sauna will bring the same benefits to the body as aerobic exercise.

For decades, scientists have been trying to come up with the ideal formula for physical exercise that would allow people to stay in shape without much effort. Over the past 8 years, scientists have focused on studying the benefits of the sauna for human health and came to the conclusion that a half-hour session in the steam room will be enough to get the same effect as aerobic exercise, writes MedScape.

Research suggests that just 20 to 30 minutes in a steam room a few times a week can provide the same cardiovascular benefits as aerobic exercise. This is especially true for older people who are not ready for vigorous exercise. However, as with exercise, going to the sauna will have an effect if practiced on a regular basis.

Protection against sudden cardiac death. A 2015 study by an international team of scientists from Finland, the United States and Italy found that men who frequently used a sauna had a reduced risk of sudden death, death from coronary disease and cardiovascular disease, and overall mortality from all causes. reasons. In total, just over 2,300 men aged between 42 and 60 years old, all living in eastern Finland, took part in the study. The study results show that, compared with men who visited the sauna just once a week, the risk of sudden death was 22% lower when visiting the steam room 2-3 times a week and 63% lower when visiting the sauna 4-5 times per week.

Protection against dementia and stroke. In 2016, scientists from the University of Eastern Finland and the University of Bristol found that using a sauna can reduce the risk of developing dementia and Alzheimer's disease. Scientists observed men for 20 years. The results show that men who visited the sauna 4 to 7 times a week were 66% less likely to suffer from dementia than those who visited the sauna only once a week. Note that the connection between sauna use and the development of dementia has not been previously studied.

The same group of scientists conducted a study in 2018 and found that men and women who visited the sauna 4 to 7 times a week were 61% less likely to suffer from a stroke than those who visited the sauna just once a week.

Researchers believe that the benefits of sauna are associated with lowering blood pressure, stimulating the immune system, positive effects on the autonomic nervous system, and improving cardiovascular function. All this together helps reduce the risk of stroke.

Reduced blood pressure. Please note that people with low blood pressure are advised to avoid saunas, as this can further lower their blood pressure and lead to fainting. This reported drop in blood pressure—one of the benefits of heart training—occurs after sauna use. At the same time, while visiting the sauna, your heart rate and blood pressure increase, just like during exercise.

In a 2019 study, German scientists found that sauna use is just as tiring as moderate exercise, such as aerobic exercise.

The effect of heat therapy. The sauna is known to have hormesis effects of heat therapy, which improve microvascular and endothelial function. In simple terms, the idea of hormesis is that in a sauna a person's body is subjected to moderate stress using moderate doses of an agent, such as heat, that would be toxic at higher levels. In some studies, scientists have examined the effects of mild heat stress on rejuvenation, longevity, and cellular repair. The results suggest that moderate heat stress has some potential, such as reducing arterial stiffness and improving blood flow.

The appeal of this method is that it does not require much effort, but scientists advise consulting with a therapist before resorting to such methods.