For centuries the human passion for warmth and relaxation has remained unchanged. It is this that inspired the advent of the sauna - a unique way to naturally heal and relax through heat.
When we talk about saunas, the benefits are numerous and undeniable. Traditional or modern, also known as a 'Finnish bath', saunas provide the ideal route to this combination of health and pleasure.
The sauna is almost a mandatory element of the classic Spa equipment and here's why. Although in some parts of Finland it is found in almost every home, in our latitudes it became an object of popularity not long ago.
Perhaps the reason for this is that not everyone knows well enough the countless benefits associated with its use. With this article, we aim to give you a closer look at some of them, and in doing so, give you at least 10 reasons to start visiting a sauna, as people all over the world have been doing for millennia.
What is a sauna
A sauna is a special room or structure in which a high temperature and low humidity are maintained. This creates a unique thermal and relaxing experience. The sauna has existed since ancient times and can be traced back to ancient Finland.
Traditionally, the walls and seats are made of wooden surfaces such as cedar, hemlock or alder, which are resistant to high temperatures and give a pleasant aroma. The sauna temperature is usually kept between 70 and 100 degrees Celsius (160-212 degrees Fahrenheit), and some saunas can be even hotter. Light and ventilation are important for sauna comfort and are provided by windows or built-in systems.
In order to provide maximum comfort, the saunas are equipped with seats or semi-reclining beds on which visitors sit or lie and enjoy the relaxing effect of the heat.
Saunas can be varied in type. Different types provide different experiences and have specific characteristics that make them unique.
Some of the main types of saunas include:
- Finnish (dry) sauna - It is usually maintained between 70 and 100 degrees Celsius and characterized by low humidity, usually below 20%. It is heated by a stone stove, over which water is poured to create steam. It is recommended that the session lasts about 15-20 minutes, after which a break is taken.
- Infrared sauna - Here the temperature is lower, between 40 and 60 degrees Celsius. Heating is done by infrared rays, which heat the body directly without heating the air. The session can last longer, about 30-45 minutes.
- Steam bath - Usually the room is between 43 and 49 degrees Celsius and the humidity is often above 70%. It is heated by an electric steam generator or a stone stove. Sessions usually last 20 to 30 minutes.
- Infrared steam bath (Combined sauna) - It is a hybrid between a classic Finnish sauna and an infrared sauna. It combines heating from infrared rays and a steam generator and is characterized by a lower temperature (43-54 degrees Celsius) and high humidity.
- Salt sauna - In this type of sauna, Himalayan salt is used, and the heating temperature does not exceed 70 degrees Celsius. Heated to this extent, the salt has a beneficial effect on the body. A stay of 10-15 minutes is recommended in a salt sauna (bath).
Regardless of the type of sauna you choose, you can count on each one to deliver the beneficial effects on health and spirit that we are about to introduce you to.
10 benefits of the sauna
Having looked at the origins of the sauna, its classic parameters and the specifics of the different types, let's look at the benefits of saunas for humans.
1. Strengthens immune system
One of the most frequently listed benefits of the sauna is the beneficial effect on the immune system - our shield against viruses and diseases. The high temperature in the sauna causes blood vessels to dilate and circulation to increase. This process can aid in a more efficient distribution of white blood cells, which are key to the immune system.
Along with this is the fact that sweating is a process in which the body cleanses itself of toxins and waste. This greatly eases the burden on the immune system and makes it more efficient in fighting infections.
2. Boosts mood and brain function
Perhaps, among all the positive effects of the sauna, this one is felt instantly. The reason for this lies in the increase of beta-endorphins, or in other words the pleasure hormones. Lack of these hormones leads to anxiety, depression and bad mood in our daily life. If you often suffer from stress and overwork, regular visits to the sauna will alleviate negative emotions and their effect on the body.
The sauna is not just a stepping stone to a good mood, it helps you think more clearly. When you enter the warm room, your heart responds by starting to pump more blood to the brain, improving circulation. More blood to the brain is conducive to improved cognitive brain function and memorization.
3. Helps reduce excess weight
In the fight against excess weight, we are willing to try everything - from strict diets to unbearable workouts and hours in the gym. Unlike these methods, however, the sauna is a nice way to get in better shape. It literally happens while you're lying down or sitting still. Some experts compare staying in a sauna to a moderate-intensity workout.
Of course the sauna could not be your only ally in the fight against weight, but combined with the right diet and physical activity, it speeds up the process. During your stay in a sauna, your body burns more calories than usual. On the other hand, by sweating, the body gets rid of the so-called "water weight", i.e. water retained in the body.
4. Has a beneficial effect on the skin
When we talk about the visible benefits of the sauna, we can't help but mention the improvement of the skin. This is seen in the regulation of the ph levels of the skin surface and its hydration. In addition, according to studies, frequent visits to the sauna reduce the fat prozved in areas such as the forehead. Often, people with oily, acne-prone skin find relief of symptoms.
However, it should be noted that heavy sweating can cause a deficiency in zinc levels. And one of its important functions is the maintenance of skin structure and integrity. If you use a sauna on a daily basis and/or sweat profusely during exercise, it's a good idea to get your zinc through food or supplementation.
5. Helps in faster recovery after workout
Often among the most avid fans of the sauna, you will see professional athletes or just lovers of physical activity. This is because one of the great benefits of the sauna is accelerated muscle and tissue recovery.
The high temperature helps to relax and dilate the blood vessels. This improves blood circulation. Thanks to this, tissues and cells receive the nutrients they need for recovery more quickly. Conditions such as muscle soreness or cramps, which are the most frequent companion of exercise, are alleviated by visits to the sauna after exercise.
There are studies that suggest that sauna time significantly increases the production of insulin-like growth factor I (IGF-1). It is synthesized in the liver and is important for growth and recovery.
6. Reduces stress
The sauna has a relaxing effect not only on our blood vessels, but also on our nervous system. Most people nowadays live and work in a high-stress environment. And as we well know, chronic exposure to stress is linked to a number of diseases such as diabetes, asthma, cardiovascular disease, Alzheimer's disease and others.
The body responds to stress by producing the hormone cortisol. Sauna has a relaxing effect, which also reduces cortisol levels and increases the production of certain brain proteins, assisting not only in better memory and learning ability, but also against stress. It seems that by stepping into a sauna, the benefits keep multiplying. Exposure to heat combined with a relaxing atmosphere makes the sauna an antidote to stress.
7. Improves sleep
You may have noticed a trend yourself - dedicating 15 minutes of your day to standing in a warm and dry indoor space has unexpected benefits. Visiting a sauna for better sleep? Yes, it's possible. That's because of the relationship between sleep and heat. When we step into the sauna, our body reacts to the hot temperature through a process called thermoregulation.
In an interview, neuroscientist Andrew Huberman explains that even though the outer layers raise our temperature, the brain dictates our internal temperature to cool down. A similar thing happens before we fall asleep. The body naturally drops its body temperature by a few degrees. The sauna mimics and enhances this effect, which promotes deep and restful sleep.
8. Improves cardiovascular functions
Cases of cardiovascular disease are on the rise, and fatal cardiac events claim the lives of millions of people every year. The positive effect of sauna on the cardiovascular system is one of the most widespread benefits. The heat has a relaxing effect on the blood vessels. The heart begins to beat faster and pump more blood to the body.
Regular use of the sauna helps to lower blood pressure, and at the same time reduces the risk of cardiac events such as heart attack and stroke. However, it is advisable for people with fluctuating blood pressure to use a sauna after consulting a doctor.
9. Clears toxins from the body
Sauna can have significant benefits for cleansing the body by stimulating physiological processes that help the body rid itself of toxins and waste. The high temperature in the sauna stimulates intense sweating.
Sweat contains various toxins and wastes, such as heavy metals and chemicals. The sweating process helps the body cleanse and refresh itself. Heat promotes the activity of the lymphatic system, which plays an important role in removing toxins and excess fluids from the body.
10. Relieves pain
The positive effect of the sauna also includes the ability to reduce pain. As a response to the high temperature, our body begins to produce anti-inflammatory hormones such as adrenaline, noradrenaline and others. Various studies that sauna use combined with other therapeutic methods helps to cure rheumatoid arthritis. Along with this, the heat relaxes the muscles, which in turn makes sauna to be useful for moderate muscle pain and tension.
What is important to keep in mind when using a sauna?
Like anything, using the sauna comes with certain rules and guidelines that we need to know. We need to follow them to ensure our safety and get the most out of our stay.
- Drink water before and after the session to avoid dehydrating the body.
- Do not stay in the sauna too long. Usually 15-20 minutes are enough.
- Wear light and comfortable clothing.
- Always consult a doctor beforehand if you suffer from heart problems or low blood pressure.
- Take periodic breaks between sessions to avoid overheating and dehydration.
- If you feel unwell during your stay, leave the sauna immediately.
- After leaving the room, take a shower to wash away sweat and toxins from the skin. It is recommended to take a cold shower.
- It is recommended to consume light and healthy food after the session.
How to benefit from the sauna?
Now that you are familiar with the magic of saunas and their benefits, you have a choice - you can visit a sauna at a nearby spa or invest in your own sauna for your home. At Aquatec, we are ready to help you with everything you need to create the perfect sauna that will bring health and relaxation to you and your clients. Enter the world of saunas and enjoy their endless benefits.
