Saunas

Saunas have always been popular in the Western culture for centuries, especially in Europe. In Finland 99% people use sauna on regular basis. The modern day saunas were first introduced in Rome and Greece, in the form of spas as we know them. These were popular for their health benefits, for relaxation and they were also the places for meetings and social gatherings. 

Now in India too people are incorporating sauna into their lifestyle.  In India it’s still being used more for relaxation and enjoyment especially when on holidays at spas. I won’t be wrong in saying it’s a kind of lifestyle statement too, but many are getting interested in the health benefits. 

I am often asked the question about health benefits of sauna and how frequently to use sauna in a week.

Let’s start with - What is a sauna? 

Saunas are small rooms, where air is heated up to maintain a temperature around 45 - 90 C.

There are two methods to heat the air - 

• one is electric and 
• the second is infra red,  
• in the earlier days wood was used to heat up the air. 

The temperature ranges from 49 - 90 C in electrically heated saunas, it’s a little lower in infra red heated, ranging between 49 - 60 C. This warms up the body and induces sweating.

Wood was bunt to heat rocks like peridotite, basalt, and hornblende. 

Steam rooms are also commonly used and are popular, here the heat is moist. The source of the heat is steam. Temperature ranges between 43 to 48°C, steam room feels hotter on the skin. You have to be vigilant of the temperature as steam heats up quickly. Steam rooms are common in Turkey,  east Europe, the famous Turkish Hammams we all are familiar with.

Infra red saunas are preferred as here the beneficial Sun rays are present in the spectrum, which have many healing properties. 

What’s the right time for Sauna?

You can go for a sauna session at anytime of the day for relaxation purposes. If you are looking for health benefits, then it’s best to go after your workout. To see the benefits you need at least 3 months. 

Benefits of Sauna

Detoxification, is the major benefit, sweating induced by sauna leads to detoxification by eliminating the toxins from the body, especially pesticides and BPA (bisphenol A), as mentioned in a study.

Anti-inflammatory

Studies have shown that saunas lead to decrease the inflammatory markers. It helps decrease pain by relaxation, especially benefit to people with fibromyalgia.

Other Benefits 

There are studies to show the benefit of sauna on cardiac health, brain health, it’s observed to lower the risk of dementia and Alzheimer’s. 

In diabetes, improves the quality of life.

lncreases ongevity as it decreases all causes of mortality. 

Helps in Weight loss by certain physiological changes that boost fat reduction 

Skin has been observed to reduce wrinkles and improved texture by increasing collagen and elastic, but be aware as Saunas in cases of rosacea, eczema, and psoriasis, as the heat can lead to flare ups.

How frequently can you go for Sauna?

Around thrice a week, each session lasting for 20 - 30 minutes is a good routine. 

Adverse effects

High temperatures can cause

Dizziness

Nausea and

Fainting

It can lead to dehydration if water intake is less

Post sauna care

Hydration is most important, do drink plenty of water after your session to hydrate the water and electrolytes loss through sweating.

As water alone will not be able to compensate the loss of electrolytes and minerals while sweating, include coconut water, lemon water, fruits and veggies infused water and smoothies. Various fruits, melons, cucumber, citrus, fruits should be consumed after sauna to level up the water and electrolytes loss. 

Be cautious if you have pre existing illnesses, check with your treating doctor. Sauna is to be avoided if pregnant.

The consensus is Saunas are for health, can incorporate in your routine. My take is do go out in the open air, soak up on the Sun rays, which have much more abundant health benefits. Saunas are popular in Europe because of their long winters, with No Sun for days to weeks to months. We have abundance of natural Sun, never miss an opportunity to soak up in the warmth of Sun.