Like exercise, heat is a stressor and has a strong effect on many body systems. The key to reaping the benefits is understanding that properly applied stress stimulates a positive adaptive response to the stressor. Traditional hot Finnish saunas have a long history of use and an incredible amount of scientific research supporting their benefits. For example:
Did you know that using a sauna 4 to 7 times a week reduces the risk of dying from cardiovascular disease by 50 percent?
Did you know that sauna use 4 to 7 times a week reduces the risk of premature death from preventable diseases by 40 percent?
Did you know that a study found that people are 66% less likely to develop dementia, 67% less likely to develop Alzheimer’s disease and 77% less likely to develop psychotic disorders, regardless of what they eat, how much they exercise and their social status?
Read on to learn more about different types of saunas: their benefits and how they produce such amazing results!
Different types of saunas
The most popular type of sauna is the traditional Finnish hot saunas (temperature 180 – 200 degrees Fahrenheit). These saunas warm your body by increasing the air temperature and heating your body from the outside.
The other type of sauna that is quickly gaining popularity is an infrared sauna which works by projecting infrared rays into your body and heating it from within. These saunas are preferred by many because the air temperature is much more comfortable and the quality units produce heat deep within the body tissues.
The type of sauna you choose depends on how well you can tolerate heat and whether you prefer the lower temperature of an infrared sauna compared to a traditional hot sauna.
There is a growing body of science supporting the benefits of infrared saunas, but there is also a tremendous amount of science supporting the benefits of traditional hot saunas, often called Finnish saunas.
Cardiovascular modifications to traditional hot Finnish saunas include:
Increased plasma volume and blood flow to the heart with increased stroke volume (stroke volume is the amount of blood your heart can pump with each contraction – if the heart rate increases, the heart rate may slow down)
Increased number of red blood cells, resulting in increased oxygen supply to the muscles.
Increased blood flow to muscles and other tissues, resulting in increased delivery of nutrients and removal of cellular waste products.
Reduced glycogen depletion, which significantly improves endurance training performance.
Lower core body temperature during exercise and heat exposure.
One study found that a 30-minute sauna session twice a week for three weeks after training increased the time it took study participants to run to exhaustion by 32% compared to baseline!
Sauna and the brain
Heat stress has been shown to increase the expression of brain-derived neurotrophic factor (BDNF).
Increased BDNF causes the growth of new brain cells, improves your ability to learn and retain new information, and relieves certain forms of depression and anxiety
Increases the storage and release of norepinephrine, which improves attention and focus.
Increases prolactin, which improves myelination and helps repair damaged neurons.
Causes a robust increase in dynorphin, resulting in an increased sensitivity to endorphins.
Heat stress resulting from heat exposure in a dry sauna has been shown to cause a powerful increase in beta-endorphin levels, even more so than exercise alone.
The bottom line is that Finnish saunas have a powerful mood-boosting effect that lasts for hours after a sauna, by increasing the production of endorphins while increasing the brain and body’s sensitivity to endorphins.
Sauna and muscle hypertrophy and growth hormone
Sauna use causes enormous secretion of growth hormone and improved insulin sensitivity.
Growth hormone has many beneficial effects, including reduced body fat, increased lean body mass, improved energy levels, improved skin texture, thickness and elasticity, and a better overall quality of life.
Studies have shown that traditional use of a hot sauna can increase growth hormone by up to 16 times baseline levels.
Saunas also activate the MTOR pathway responsible for protein synthesis
Saunas reduce protein breakdown by inhibiting FOXO activation
Saunas cause the release of heat shock proteins (HSPs) that reduce muscle breakdown
HSPs prevent cellular damage by directly scavenging free radicals and by supporting cellular antioxidant capacity through their effects on maintaining the body’s primary endogenous antioxidant glutathione.
HSPs repair misfolded, damaged proteins, ensuring that proteins have the correct structure and function.
HSPs persist for up to 48 hours after a sauna.
Saunas and detoxification
Like exercise, saunas increase sweating and dramatically increase metabolism. Sweating helps clear pores, flushes out toxins and kills viruses and bacteria that cannot survive high temperatures.
There have been studies showing the value of sweating in increasing the excretion of toxic heavy metals.
Sauna use and Covid-19 risk
Covid 19 is destroyed at a temperature above 158 degrees Fahrenheit for 5 minutes or more.
A study published in The Lancet Microbe looked at how temperature affected large amounts of SARS-CoV-2 in laboratory media. The researchers found that the virus was killed after 5 minutes at 70°C (158°F).
One study in Applied Physics Letters used mathematical models to predict the effect of different temperatures on SARS-CoV-2. The model estimated that the virus would be killed after an average of 2.5 minutes at 70°C (158°F).
Saunas and pain relief
Saunas have provided tremendous benefits for those suffering from fibromyalgia and Lyme disease by reducing pain and discomfort. Similar benefits have been shown in arthritis.
Safe sauna use
It is crucial to drink plenty of water before, during and after using the sauna. Excessive use can cause heat stroke. A good rule of thumb is to drink 1 liter of water for every 20 minutes of sauna use.
DO NOT drink alcohol or use a sauna if you drink alcohol.
The use of the sauna is contraindicated for pregnant women and for both sexes when trying to induce a pregnancy. An elevated temperature can seriously damage a developing fetus.
The use of the sauna is also contraindicated for people who have recently had a heart attack or stroke!
For maximum benefits, based on the research, slowly build up to 20 minutes 4 times a week using the traditional Finnish sauna with an air temperature of 180 – 200 degrees Fahrenheit. Multiple long-term studies have shown that this specific dosage maximizes the life extension and health benefits of sauna use.
Please note that saunas are for relaxation, they are NOT a teeth-grinding experience! Start with short exposures and gradually increase the time. If you start to feel dizzy: time to get out!
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