Select language Sauna is medicine
Text taken from the book by Susanna Söberg
There is a Finnish saying: the sauna is the poor man's medicine. The benefits of visiting a sauna arise from the body’s adaptation to the effects of heat, writes Susanna Söberg in her book “Swimming in Cold Water.” It is ideal to combine a sauna and hardening, but a visit to the steam room in itself will have a beneficial effect on your health. We'll tell you exactly what benefits the habit of sweating in a sauna or steam bath has.
Prevention of thrombosis
In 2019, an analysis* of a Finnish cohort of 2,200 middle-aged men was conducted to identify possible links between sauna use and the risk of deep vein thrombosis (blood clots in the lower limbs). The study found a link between using a sauna 2-3 times a week and the risk of disease. It was almost 50% lower compared to the control group. People who went to the sauna more than once a week had the same level of risk as representatives of the control group. All this means that 2-3 sauna sessions per week can reduce the risk of deep vein thrombosis by 50%.
Another study in a Finnish cohort showed that even in people who had previously had one blood clot, but went to the sauna 4-7 times a week, the risk of developing a new one was reduced by about 61%. This may indicate that fluctuations in blood flow in the brain and the alternating contraction and dilation of blood vessels in the body lead to improved immune system function and a reduced risk of atherosclerosis. *Links to all studies are provided in the book
Reducing cholesterol
A study conducted in Poland in 2014 assessed the effect of sauna use on lipid profiles. The subjects were 16 men (20–23 years old) who were required to go to the sauna every 1–2 days for 10 sessions. The results showed a positive effect on both regular and LDL cholesterol (low-density lipoprotein, or “bad”) cholesterol levels throughout the experiment. The average cholesterol level in the participants before the start of the experiment was 4.38 mmol/l, and after 10 visits to the sauna it dropped significantly to 4.18 mmol/l.
Two weeks after completion of the study, total cholesterol levels remained below baseline levels (4.26 mmol/L). LDL levels decreased in approximately the same proportion - the initial level was 2.70 mmol/L, and after 10 visits to the sauna it decreased to 2.44 mmol/L. Even 2 weeks after the experiment, they remained relatively low (2.57 mmol/L). The positive effect of sauna on the lipid profile corresponds to the result of moderate-intensity exercise.
Mental health
The sauna, like cold water swimming and physical exercise, strongly shakes the entire body as a result of acute sympathetic activation. It is known that exercise can have antidepressant effects. Can a sauna improve mental health?
In 2016, researchers tested whether a sauna could have a positive effect on depression. They conducted a randomized, double-blind, controlled trial of 30 depressed patients not taking psychotropic medications and compared their results with a control group. The results showed that in the sauna group, Hamilton Depression Rating Scale scores decreased significantly after just one sauna visit and were maintained for six subsequent weeks (compared to the control group).
Immunity
Like winter swimming, sauna increases oxidative stress by activating the sympathetic nervous system, which can lead to improved antioxidant capacity. A 1988 literature review assessed evidence that saunas directly affect the respiratory tract and lung tissue. Among other things, her visit leads to improved breathing and lung function in patients with asthma and chronic bronchitis. A 1989 study found that a sauna improved lung function by improving ventilation, lung volume, and forced expiratory volume in 12 male participants with obstructive pulmonary disease. A 1990 pilot study in which 25 sauna users were compared with a matched control group noted that the sauna resulted in a 50% reduction in colds.
Positive health effects of sauna.
A brief description of the advantages of visiting a sauna.
• Reduces blood pressure and pulse.
• Reduces the risk of cardiovascular disease (possibly due to an overall reduction in inflammation in the body, which reduces the risk of developing atherosclerosis).
• Reduces the risk of lung diseases.
• Reduces the risk of dementia.
• Improves well-being and gives peace.
• Creates a feeling of pleasure and peace of mind due to the action of endorphins.
• Possible reduction in the risk of death from heart failure and any other causes with visits more than once a week (but not more than 19 minutes per session).
• Possible reduction in the risk of death from heart failure if you combine cardio exercise 2 times a week with sauna use 3-7 times a week.
• Possible reduction of up to 50% in the risk of blood clots by visiting the sauna 3-4 times a week.
• Possible reduction in the risk of death by 40% when using a sauna 3-7 times per week.
What to do and what not to do in the sauna
These rules will make your stay in the sauna comfortable and safe.
• Don't wear jewelry.
• Do not use creams or lotions, they prevent the skin from breathing.
• Bring a clean cotton towel to sit on.
• Cover your hair with a towel regardless of its length. Intense heat dries them out.
• Do not drink alcohol before or directly in the sauna. It can lead to dizziness, dehydration and an imbalance in the temperature regulating center of the brain. There is a danger of heat stroke.
• Never pour water on hot stones when others are sitting near them.
• Cool down after the sauna by taking a dip in cold water.
• Switch between sauna and cold water to get the most benefits.
• Drink plenty of water before, during and after the sauna to protect against dehydration.
• Do not sit in the sauna for more than 15–20 minutes.
• Leave the sauna if you feel dizzy, nauseous or feel any discomfort.
• Do not leave children or disabled people unattended in the sauna. Sauna use is prohibited for infants and is not recommended for young children due to the risk of heat stroke.
• Avoid strenuous physical activity for at least 10 minutes after the sauna.
Go to the sauna regularly (if there are no contraindications) and be healthy!
