Saunas have been around for a long time and used properly can provide amazing health benefits. Like exercise, heat is a stressor and has a strong effect on many body systems. The key to obtaining the benefits is to understand 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 body of scientific research supporting their benefits. For example:
Did you know that sauna use 4 – 7 times per week decreases risk of dying from cardiovascular disease by 50 percent?
Did you know that sauna use 4 – 7 times per week reduces the risk of premature death from preventable diseases by 40 percent?
Did you know that a study showed that people were 66% less likely to develop dementia, 67% less likely to develop Alzheimer’s and 77 percent less likely to develop psychotic disorders, regardless of what they ate, how much they exercised, and their social standing?
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 traditional Finnish Hot Saunas (temperature 180 – 200 degrees Fahrenheit. These saunas heat your body by increasing the air temperature and heating your body from the outside.
The other type of sauna rapidly gaining popularity is an infrared sauna which works by projecting infrared rays into your body and heating it from the inside out. These saunas are preferred by many because the air temperature is much more comfortable and quality units produce heat deep within the body tissues.
Which type of sauna you choose to use depends on how well you can tolerate heat and if you prefer the lower temperature of an infrared sauna vs a traditional hot sauna. However make no mistake you will get plenty hot in an infrared sauna - the air temperature does not need to get as hot because it heats you more from the inside out!
There is more and more science supporting the benefits of infrared saunas, but there is a massive body of science supporting the benefits of traditional hot saunas often called Finnish Saunas.
Cardiovascular adaptations to traditional hot Finnish Saunas include:
Increased plasma volume and blood flow to heart with increased stroke volume (stroke volume is the amount of blood your heart can pump with each contraction – when it increases heart rate can slow down)
Increased red blood cell count resulting in increased oxygen delivery to muscles.
Increased blood flow to muscles and other tissues resulting in increased delivery of nutrients and disposal of cellular waste products.
Reduced rate of glycogen depletion which significantly improves endurance exercise performance.
Lower core body temperature during workouts and heat exposure.
A study showed that a 30-minute sauna session two times a week for three weeks post-workout increased the time that it took for study participants to run until 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 the ability for you to learn new information and retain it, and ameliorates certain types of depression and anxiety
Increases the storage and release of norepinephrine which improves attention and focus.
Increases prolactin which enhances myelination and helps repair damaged neurons.
Causes a robust increase in dynorphin which results in increased sensitivity to endorphins.
Heat stress from heat exposure in a dry sauna has been demonstrated to cause a potent increase in beta - endorphin levels, even more than exercise alone.
The bottom line is that Finnish Saunas provide a powerful mood boosting effect that persists for hours after a sauna by increasing the creation of endorphins while also increasing the brain and body’s sensitivity to endorphins.
Sauna and Muscle Hypertrophy and Growth Hormone
Sauna use triggers massive secretion of growth hormone along with improved insulin sensitivity.
Growth hormone has many beneficial effects including deceased body fat, increased lean mass, improved energy levels, improved skin texture, thickness and elasticity and better overall quality of life.
Studies have shown that traditional hot sauna use can increase growth hormone up to 16 times base levels.
Saunas also activate the MTOR pathway which is responsible for protein synthesis
Saunas reduce protein breakdown through inhibition of FOXO activation
Saunas trigger the release of heat shock proteins (HSP’s) which 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.
HSP’s repair misfolded, damaged proteins thereby ensuring proteins have their proper structure and function.
HSPs persist for up to 48 hours after a sauna.
Saunas and Detoxification
Like exercise - saunas increase sweating and dramatically increase metabolic rate. Sweating helps clean pores, expels toxins, and kills viruses and bacteria that cannot survive high temperatures.
There have been studies showing the value of sweating to increase the excretion of toxic heavy metals.
Sauna Use and Covid-19/Flu Risk
Covid 19 and Flu Viruses are destroyed at a temperature above 158 degrees Fahrenheit for 5 minutes or longer.
A study published in The Lancet Microbe looked at how temperature affected high 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 modeling 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 Reduction
Saunas have shown tremendous benefit for those suffering from Fibromyalgia and Lyme Disease by reducing pain and discomfort. Similar benefits have been shown with arthritis.
Safe Sauna Use
It is critical to drink plenty of water before, during and after sauna use and excessive use can cause heat stroke. A good rule of thumb is to drink 1 quart of water for every 20 minutes of sauna use.
Do NOT drink alcohol or use any type of sauna when drinking alcohol.
Sauna use is contraindicated for any pregnant female and for both sexes if trying to induce pregnancy. Increased temperature can severely damage a developing fetus.
Sauna use is also contraindicated for those who have recently had a heart attack or stroke!
For maximum benefits based on the research slowly build up to 20 minutes 4 times per week of Traditional Finnish Sauna use with an air temperature of 180 – 200 degrees Fahrenheit. This specific dosage has been proven by multiple long-term studies to maximize the life extension and health benefits of sauna use.
Keep in mind that saunas are supposed to relax you NOT be a teeth-gritting experience! Start with short exposures and gradually build time. If you start to feel dizzy at all – time to get out!
