The benefits of a sauna

If you've never visited a sauna before, increase the duration and intensity gradually: "You can start with 10- or 15-minute sessions, and then increase the duration of your visit depending on how you feel," advises Samantha McKinney, M.D., fitness expert. Life Time company.

To benefit from a visit to the sauna, you do not have to completely undress. “I even recommend wrapping yourself in a sheet to absorb sweat,” says Melanie Keller, a naturopathic physician. “And when you go out, take it off before you shower.”

So, if you are a sauna fan, then here is the bright side of the sauna.

Helps maintain muscle mass
One 2021 study found that saunas can extend active longevity because they help preserve muscle mass as well as protect against inflammation.

Boosts Heart Health
Sauna can also improve cardiovascular endurance by lowering your resting heart rate over time. You may also find that you are able to exercise longer and recover faster than if you had not used the sauna.

Increases skin strength
The heat of a sauna helps exfoliate dry skin cells more easily, and sweating can also lead to improved circulation and increased collagen production. However, the effects vary individually depending on your skin type.

Cleanses pores
Sweating also helps clear pores, meaning your skin may appear clearer after a sauna session. But if you have skin conditions such as eczema or psoriasis, experts warn that sauna use may make the condition worse. Consult a dermatologist before visiting the sauna and stop visiting if you notice the appearance of a rash or worsening of skin diseases. The humid atmosphere in a sauna can promote the development of bacteria that cause skin diseases.

Helps relax
Taking a sauna can also be a great way to unwind after a day of work, says McKinney. That being said, it is of course important to refrain from drinking alcohol, but be sure to drink water to avoid dehydration.

Relieves lower back pain
A 2019 study found that saunas may be effective in relieving lower back pain. The authors recommend trying a couple of sessions to see if it really helps relieve symptoms before using it regularly as a treatment.

If you visit the sauna incorrectly.

Because you sweat profusely, you lose precious fluid. Before visiting the sauna, make sure that your hydration is normal (your urine is pale yellow). McKinney reminds that if you visit the sauna after a workout, it is especially important to restore your water balance, not forgetting about electrolytes.

Dizziness
If you feel dizzy, get out, McKinney says. Before you go to the sauna, it doesn’t hurt to discuss your plans with your doctor. A 2018 systematic review found that risks associated with sauna use may include lowered blood pressure and respiratory irritation.

High or low blood pressure
If you have low or high blood pressure or have had a heart attack, you should consult your doctor before using the sauna. Even after receiving permission from a specialist, do not delay the sessions, limiting them to 20 minutes. Remember to drink water and leave the sauna if you feel dizzy. And remember the main thing: whatever goal you pursue, be prudent, visiting the sauna should only bring pleasure and improve your well-being.