For so long, I used to believe saunas were a luxury spa experience. Picture this: after a long day at work, there’s nothing quite like stepping into a warm, quiet space where the world slows down and your body exhales. That’s the essence of a sauna.
But is it really a luxury? When I started reading about the benefits of a sauna, it became clearer that everyone has to actually start using a sauna. In my head, the perception changed: Saunas are essential. From supporting your heart to easing sore muscles, the effects go far deeper than just “feeling good.”
That’s why I’d like to invite you to dig deep with me and learn more about the benefits of using a sauna. Now, let’s break them down, one by one!
What Is a Sauna?
Did you know that saunas are rooted deep in the Nordic culture? Actually, Finns used to dig holes in the ground, add heated stones, and then pour water on them to create steam; This was about 7,000 years BC.
In modern times, a sauna is a heated room, typically ranging in temperature between 50°C and 100°C, and it’s designed to induce sweating. That rise in temperature sets off a chain reaction in your body: your heart beats faster, blood vessels widen, and you start to release heat through your skin.
There are a few types you might come across:
- Traditional (dry) sauna: Wood-heated, with hot stones you can splash water on.
- Infrared sauna: Uses infrared waves (particularly far infrared) to warm your body directly at a lower temperature. Unlike traditional saunas that heat the air around you, infrared waves penetrate deep into your tissues—up to 1.5 inches below the skin—which allows for a more comfortable session at lower ambient temperatures (typically 40°C to 60°C).
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Steam sauna: High heat combined with high humidity.
You can do sauna in gyms or spas, or get yourself a home sauna. Whichever you choose, the principle is the same: gentle heat stress that trains the body in surprisingly healthy ways. Question is, how is this beneficial?
What Are the Benefits of A Sauna?
So as you can already guess, saunas are not just about relaxation. The heat improves blood circulation in your body and skin. Blood circulation increases oxygen levels and the distribution of nutrient supply to cells. It also increases your metabolic rate. So saunas can improve our health and wellness. Let’s see the top 7 health benefits of a sauna more deeply:
Supports Heart and Blood Vessel Health
So we just learned about blood circulation. Let’s back it up with science. According to a study published by the Mayo Health Proceedings, regular sauna sessions improve cardiovascular function. This is because the heat enhances blood vessel dilation, which reduces arterial stiffness and lowers blood pressure.
Basically, heat dilates vessels, and that means improved blood flow. Also, these effects are similar to the effects of moderate exercise and can reduce the risk of heart disease or stroke. That’s cool, isn’t it?
Relieves Stress and Boosts Mood
I’m always looking for ways to reduce stress, so if a sauna can help boost my mood, I’m up for it. Have you ever noticed that heat elevates our mood? That’s why we love summer days by the beach, although that’s not the sole reason why we enjoy summer! But let’s not get off topic.
The reason why mood boost is a benefit of a sauna is that heat actually promotes the release of endorphins. If you don’t know about this, endorphins are our bodies’ natural “feel-good” hormones. More endorphins means lower stress, a better mood, and an increased sense of relaxation.
Speeds Up Muscle Recovery
We’re always seeing gym bros and pilates girls in saunas. There’s a valid reason behind that. Post-exercise infrared sauna sessions enhance neuromuscular performance. That’s the body’s ability to coordinate the connection between our nervous system and our muscles. An improved neuromuscular performance reduces muscle soreness after working out.
I know it got too scientific, so to put it simply, saunas help our muscles move more effectively and efficiently to prevent soreness. It’s an essential addition to recovery routines if you’re an athlete or just love going to the gym.
Supports Lung Health
You’ve probably heard that saunas can benefit people with Asthma. Let’s get back to blood circulation again. When you sit in a sauna, the heat improves blood circulation throughout your body, including your lungs. So you’ll get more oxygen in your lung tissue.
Another one of the benefits of sauna for your respiratory system is that the heat makes you breathe faster and more deeply. So, again, more oxygen.
Also, warm, humid air helps moisturise the airway and loosen mucus. This can help improve airflow and make breathing easier, especially if you are experiencing mild respiratory irritations.
Reduces Inflammation and Supports Immunity
One of the coolest benefits of a sauna is that it gives your body a bit of a “stress workout” in a safe way. This heat stress actually tells your immune system to step up. With regular sauna sessions, you’re helping lower inflammation in your body and promoting your immune system to work more efficiently.
With time and consistency, sauna sessions will help your body gear up to handle everyday irritations; no more sniffles and sneezes, and a healthier overall system.
Improves Skin Clarity and Glow
If you’ve ever noticed, that post-sauna flush feels so good. And yes, there’s a reason behind that. The heat in a sauna makes you sweat, right? This opens up your pores and helps flush out any impurities.
The deep cleanse makes your skin look and feel clearer and softer. Also, better circulation pumps nutrients to the surface, giving your complexion an overall, natural glow. Honestly, it’s like giving your skin a mini facial session every time you step inside.
Protects Your Brain
PubMed Central published an interesting article in 2020, claiming that regular sauna sessions can act against dementia development. The reason why this is interesting is that you wouldn’t expect such an effect.
The study shows that people who use saunas regularly may have a lower risk of cognitive decline as they get older. As you can already assume, it’s again about blood circulation. Heat exposure increases blood flow to the brain, which results in lowered stress and supports long-term brain health.
Health benefits of a sauna are all pretty amazing, but if you are worried about cognitive decline as you’re getting older, these benefits become essential. Think about it. You’re not just relaxing, you’re boosting your muscles, your heart, your lungs, and your brain.
Tips to Get the Most Out of Your Sauna Sessions
When reviewing the benefits of a sauna, we kept talking about consistency, but that’s not the only tip that elevates your experience. These quick habits will make your sessions safer, more effective, and more rewarding:
- Water intake is important. Make sure you drink a glass of water (at room temperature) before and after.
- For an effective session and to prevent complexities, limit your session times to 15-20 minutes.
- Cool down slowly afterwards. Remember, never chug a cold glass of water after your session. A shower or simply sitting in fresh air will do.
- For a deeper relaxation experience, follow your sauna session with breathing exercises or mindfulness practices.
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Consistency matters. Having short, regular sessions is more effective than long ones now and then.
Keeping consistency can get hard while you’re juggling work and daily life every day. That’s why most people find having a Polar Recovery home sauna an easier solution to stick to a healthy routine. That way, you don’t have to worry about squeezing a gym or spa trip into your schedule.
Enjoy the Health Benefits of A Sauna with Polar Recovery
70% of Finns had moved to the cities by the 1980s. At this stage, most of them have a private sauna in their homes. And that’s what we want for you.
You now know the benefits of using a sauna, so why not enjoy them in the comfort of your home? Polar Recovery’s home sauna is the best you can get in the UK. With quality materials, easy assembly, and next-day delivery, you can sit back and enjoy the benefits of a sauna room without frequent trips to a gym or spa. Check out our home sauna collection and choose the one that best fits your needs, and house!
Frequently Asked Questions
What are the benefits of a sauna?
The benefits of using a sauna include increased blood circulation, improved heart and lung health, better muscle recovery, reduced overall inflammation, increased skin clarity, and better brain health.
How often should I use a sauna to experience health benefits?
To effectively experience the health benefits of a sauna, opt for 4-7 sessions per week and limit each session to 15-20 minutes. You can use a home sauna if accessing a public sauna is an issue.
Can sauna use help with weight loss?
Using a sauna has always been promoted for weight loss. While it doesn’t directly burn fat, it reduces your body’s water retention through sweating, so the lost weight is water weight. This is a temporary solution and is not safe as a primary weight loss method. Best option is to use saunas with a balanced diet and regular exercise.
Are there any risks associated with sauna use?
For most people, using a sauna is safe. But certain groups, including those with cardiovascular issues, pregnant women, and those with certain medical conditions, have to be more cautious and consult a healthcare provider. Generally, stay hydrated and avoid alcohol before and after using the sauna to prevent overheating and dehydration.