Sauna: Unlock The Power of Heat For Better Health

a man and woman are sitting in a sauna

What Is Sauna?

The sauna is a special design hot room for people to experience wet and dry heat that heat emits from the hot rocks or steam.

It has been used for thousands of years for hygiene, health, and spiritual purposes in various forms are heat, radiant, etc.

You may hear about it, that it brings several benefits with relaxation, and is also able to detox your body.

It is budget-friendly and widely accessible to the public, and families, however, infrared saunas are more used by people.

What are Infrared saunas?

It is different from a traditional heating rock, where during (IS) electromagnetic radiation is used to warm the body (1).

In today’s modern time, it is not limited to a hot room or facilities but is also available in a portable sauna.

A portable sauna is a type of sauna that can easily moved and be transferred from one place to another and is made up of fabric and wood.

It is well popular due to being easily accessible, and easy to use, which is good for that who want to do sauna but don’t have resources or space.

They can use the portable sauna at home, or even while camping or traveling.

a man and woman are sitting in a sauna

Benefits of Sauna

There are several benefits of a sauna which include:

Can help in losing weight

The sauna does not really help in losing weight naturally, it just removes water from the body temporarily instead of burning fat.

And once you will drink water again, the water weight return, but it may increase the risk of dehydration, and other health issues.

Shauna may burn some calories by heating you like, like when you do exercise, but it not considered a good way to lose healthy weight.

Check Out – Unspecific 10 Reasons Why You Losing Weight

Detox your body

Yes, it can detox your body by opening your skin pores which remove bacteria, and dust from the skin through sweating.

During this blood flow is also raised, which helps to transport toxic material out of the body.

In addition, there are other ways to detox your body naturally which include:

Improve Sleep

The sauna can promote or improve sleep by promoting relaxation, relieving muscle tension, and reducing stress.

Improved circulation can also play a vital role in promoting sleep by increasing oxygen and nutrients in the body which promotes physical relaxation.

There are several other ways to promote sleep are:

  • Do exercise or physical activity like yoga, and housework.
  • meditation
  • music
  • eat a healthy well-balanced diet

In addition, make sure to consult your doctor if you have a sleep-related disorder, before joining any new therapy to reduce the risk.

Work as a Stress Management

Stress is one of the main causes of sleep deprivation, where stress makes it hard to fall asleep, and this makes the conditions worse.

And reducing the stress hormone called cortisol level in the body can promote sleep and overall wellness

Studies showed that hot rooms are safe and effective and should be used more frequently to bring benefits to patients.

Check Out – Instant Stress-Busting Relaxation Techniques

Promote cardiovascular health

A study of 3 days and 1 week of sauna baths showed significant improvement in respiratory, cardiovascular health, and overall longevity for chronic users (3)

Study results showed that sauna increase in duration and frequency reduced the chance of developing heart disease (4)

In addition, a heart attack occurs when the heart doesn’t get enough oxygen through the blood, which is needed for the heart to work properly.

Check Out – Heartburn: Everything You Need To Know About

Improve Circulation

Research has shown that heat exposure raises skin temperature and core body temperature which increases circulation.

This raised temp activates the nervous system and hypothalamus-pituitary-adrenal which increased heart rate, sweating, and skin blood flow.

In addition, stress is the major reason for high blood pressure in all ages, which over time leads to several health issues.

Check Out – High Blood Pressure: Reason, Age, Ideal Range, And More Things

Pain Reduction

Therapists used it as reducing pain, however, it has been used for centuries, to ease muscle stress, stiffness, and tightness.

Heat may also aid in easing stress and relaxing muscles which leads to pain reduction.

Make sure, if you have a medical issue, then talk to your doctor first, before going to the sauna.

Other benefits

  • antiaging affect
  • skin rejuvenation
  • promote Relaxation
  • improved cardiovascular function
  • boost immune system

Sauna Vs Steam Room

Sauna and steam rooms both are very popular for their benefits and relaxation, but the difference in both is temperature.

Unlike a sauna where hot rocks are used to promote temp, steam rooms are used generators to boil water, and also have a lower temp than a sauna.

The sauna has less humidity than the steam room where humidity is double.

A sauna is an ancient technique where air ventilation is good, while in a stem room where the person is fully closed so no airflow.

In the sauna heated rock and wood fire are used, on the other hand in stem rooms use boiling water to provide heat.

Both come with several health benefits like improving circulation, and heart health reducing stress, promoting relaxation, etc.

However, stem rooms are more beneficial than saunas because SR has high humidity and which makes it suitable for asthma patients.

Generally, it will be good to know that, if you are in a medical condition or you are in medicine then talk to your healthcare provider before going.

Risk of Sauna

A man is shown looking at a clock
Irregular Heartbeat

Sauna whether it is dry or wet sauna has some risks (6) including (6)

  • A dry sauna may lead to burns (7)
  • dehydration
  • sauna stroke syndrome, especially if you have a history of stroke
  • dizziness, if you spend more time in the sauna
  • fainting
  • nausea
  • Rhabdomyolysis (a condition where muscle damage occurs, which becomes more fatal when proteins and electrolytes into the blood)
  • eye and skin irritation
  • may increase the risk of myocardial ischemia (a condition where blood flow to the heart is reduced)
  • Overheating
  • may lead to pregnancy complications, so avoid it till delivery.
  • If you have medical issues, then it may worsen the situation or may interfere with your medication.

So you should follow safety criteria while sauna, always does it under the supervision of the therapist, and consult the doctor first

Can We Do Sauna – At Home?

Yes, you can do it at home, which is even become very popular due to several being easy to use, portable, reliable, etc.

You can bring a sauna to your home in these ways are:

Portable sauna – It is easy to transport, and inexpensive, it generally comes with a heater and kit that you can fold and store.

Infrared sauna – As we already tell you, it directly heats the body rather unlike other saunas, that you can put in your bathroom and empty space.

Build your own – You can also build your own permanent hot room in your home’s, empty space or your bathroom, to prevent expensive saunas.

Remember, home saunas should be installed by a professional electrician to ensure their safety (7)

When To Avoid The Sauna?

If you fall into this category then you should avoid the sauna or before going, talk to your doctor which includes:

  • If you have a history of stroke
  • during pregnancy, because excessive heat may lead to fetus death
  • if you have skin or eye issues
  • do not drink alcohol before taking the hot relaxation
  • if you have high blood pressure and heart issues
  • when you are alone, do not use the sauna
  • if you feel discomfort and unwell then avoid it

How Long Should You Stay In a Sauna?

The length of spent in the sauna depends on individual health and how much you tolerate heat.

However, the ideal time is 10 to 15 minutes maximum of 20 minutes, but more than that may lead to nervousness.

But even some people spend minutes to hours in a hot room, with proper safety guidelines and help from their therapist.

Stop it immediately if you experience discomfort and other health issues.

Keep in mind, that drinking water during the session, will prevent dehydration.

If you came immediately from exercise wait at least 10 minutes before entering the sauna (7)

Down Line

Sauna has been used for thousands of years to promote relaxation, and overall health, which even reduces stress levels.

It also has some downsides which may lead to burning, dizziness, and suffocation, if you are pregnant then you should avoid it.

Remember, if you have a health issue or you are on medication, then you should first consult your doctor before going on.


Hello, I'm Sahil bisht, I am a Mechanical engineer, As well as, aspiring blogger with an obsession for health. This blog delicate to people who want to learn in health.

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