The benefits of using a sauna and why you should use one regularly
Regular sauna use is associated with positive health outcomes for many individuals and is something you should consider adding to your weekly routine! If you live in a colder climate like myself (central Maine), you will likely find it challenging to sweat during the colder months of the year. Sweating is an unpleasant feeling for many, but it is actually really good for us.
Regular bouts of sweating (2-4x per week) helps detox toxins and other impurities that buildup in the body. And sweating is one our best ways to remove these toxins and impurities. Of course you can sweat from other activities like sports, exercise, or running, but sauna use is one of the best ways to get the positive effects of sweating.
Keep reading to learn about the benefits of using a sauna and why you should use one regularly!
The benefits of using a sauna regularly
1. Heart Health
Lowers blood pressure: Regular use can help lower blood pressure in individuals with hypertension and help reduce the risk of hypertension for those with normal blood pressure.
Reduces risk of fatal heart problems: Frequent sauna use (4-7x per week) has been shown in long term studies to drastically reduce the risk of sudden cardiac death, coronary heart disease, and all-cause mortality.
Improves cholesterol profile: There is some evidence suggesting that sauna use can help improve your cholesterol profile by raising levels of HDL (the good kind of cholesterol) and lowering LDL (the bad kind of cholesterol).
2. Physical Wellness and Recovery
Reduces muscle soreness and relieves pain: Saunas increase blood flow to muscles and joints which can help alleviate muscle soreness, reduce muscle tension, and decrease aches and pains associated with arthritis, fibromyalgia, and chronic pain.
Enhances athletic performance: Using a sauna after a workout can improve endurance by enhancing oxygen delivery to muscles.
Improves respiratory function: The warm air in a sauna can help open up airways, loosen phlegm, and alleviate symptoms of asthma, bronchitis, and the common cold.
3. Mental Health and Cognitive Function
Reduces stress and improves relaxation: Our physical response to heat helps lower the stress (or fight or flight) hormone cortisol which promotes relaxation and improved mood.
Improves sleep: After a sauna session, our core body temperature drops to compensate for the hot temperature which can promote a deeper and more restful sleep.
Lowers risk of neurodegenerative diseases: Studies observing older individuals suggest a strong link between regular sauna use and a significant reduction in the risk of dementia, Alzheimer’s disease, and psychotic disorders.
4. Other Potential Benefits
Improves skin health: Sweating helps cleanse the skin and body by opening up pores and flushing out toxins, dead skin cells, and other impurities.
Improves immune function: Regular sauna use helps stimulate the immune system, thus increasing white blood cell production (our immune system cells) which helps us fight off sickness more efficiently and effectively.
Three things to consider when using a sauna
1. Stay hydrated before, during, and after
Staying hydrated when using the sauna is very important. Improper hydration can lead to negative side effects like headaches or migraines, dizziness or getting light headed, and muscular soreness and cramping. This will lead to a net negative effect from sauna use; not the positive outcomes we discussed above. Hydration is important on a regular basis, but it is especially important for those who exercise and use the sauna. Drinking plenty of water and supplementing with electrolytes like LMNT are important before, during, and after.
2. Start slow and increase time incrementally
Like anything health and wellness related, you want to start slow and ease your way in. Diving head first often leads to burning out and quitting. With the sauna, it’s best to do it slow and safely: starting with short, 5-10 minute sessions and increasing length overtime. You will eventually be able to do sessions of 30-45+ minutes.
3. Determine if you can do it safely
Some individuals are at a higher risk of negative side effects from sauna use: pregnant women, people with severe heart disease or uncontrolled blood pressure, or individuals with kidney disease.
Consulting with a holistically trained healthcare provider is recommended for those at higher risk. You can also follow tip #2 above and start slow and see how you react.
How to get started using a sauna
Depending where you are located, you can likely find a sauna available to the public nearby. Obviously, these public locations aren’t private, so that is something to consider.
If you are concerned with privacy, you could consider buying your own sauna. This will likely cost you somewhere between $500-$5,000 for a quality product depending on the size and style you are interested in.
If cost is a big factor for you, renting a private sauna like the one we have here at our gym in Newport, ME may be a better route. You can save yourself the hefty upfront costs associated with purchasing your own sauna by renting private saunas for around $10-$30 per session (again, it depends who you are renting from).
No matter which route you choose, the benefits listed above will follow if you start using the sauna safely.
If you enjoyed this article, consider reading more of my blog posts! I’m dedicated to helping others improve their health and wellness the same way I did for myself. If you are interested in working with me, check out the services page to see which of my services best suits your needs. You can also contact me to learn more here.
