The Sauna: A Journey Through History and Health Benefits
The sauna has been a part of human history since ancient times. The laconicum, the hottest room in ancient Roman baths, was a precursor to the modern-day sauna. However, the sauna we recognize today originated in Finland during the 12th century. Its popularity has endured through the ages, fueled by its recognized health benefits and the growing emphasis on overall well-being.
Passive Heat Therapy: A Sauna’s Foundation
Passive heat therapy involves exposing oneself to high ambient temperatures for brief periods. While various forms exist, the Finnish sauna is the most widely used and studied. It is characterized by high temperatures (80 to 100 °C), good ventilation, and dry air with low humidity (10 to 20%). Typical sessions consist of short stays (5 to 20 minutes) in the sauna, interspersed with cooling periods that may involve swimming or cold showers. The duration of each sauna session depends on the temperature and individual comfort levels.
Health Benefits of Sauna Use
Numerous observational and interventional studies suggest a strong association between sauna use and improved health. Evidence points to regular sauna sessions as a protective factor, potentially amplifying the benefits of other protective factors like physical activity and cardiovascular fitness (CRF).
Sauna and Strengthening Other Beneficial Factors
Combining frequent sauna bathing with other healthy lifestyle practices may offer enhanced cardiovascular protection compared to either modality alone. Higher levels of CRF combined with regular sauna use have been shown to significantly reduce the risk of cardiovascular events and all-cause mortality.
In middle-aged individuals with existing cardiovascular risk factors, eight weeks of regular sauna bathing combined with exercise showed beneficial effects on cardiorespiratory function, systolic blood pressure (SBP), and cholesterol levels compared to exercise alone. The reduction in SBP achieved with sauna therapy was substantial, surpassing that achieved with exercise alone. This significant decrease in SBP translates to a notable reduction in the risk of stroke and vascular-related mortality.
Sauna and Mitigation of Cardiovascular Risk Factors
Regular sauna exposure may help attenuate the negative effects of cardiovascular risk factors. Studies associate sauna use with lower levels of C-reactive protein (CRP), a marker of inflammation. Men with high CRP levels who engage in frequent sauna sessions exhibit a reduced risk of mortality compared to those who do not.
Furthermore, frequent sauna bathing has been shown to mitigate the increased risk of cardiovascular and all-cause mortality in men with high blood pressure. It also helps offset the heightened risk of pneumonia and chronic obstructive pulmonary disease in individuals with low socioeconomic status.
Sauna’s Impact on Overall Health
The beneficial effects of frequent sauna bathing appear to synergize with other protective factors, generating a greater overall effect than either modality alone. The physiological responses elicited by a sauna session are comparable to those triggered by moderate- to high-intensity physical activity, including similar levels of norepinephrine release.
Sauna Risks and Prevention
Sauna use is generally safe, with most individuals, including those with stable cardiovascular disease, able to tolerate a typical Finnish sauna. However, while other potential risks are less understood, a retrospective study identified the causes of sauna injuries and provided recommendations for prevention.
The most common cause of sauna injury was falls (57.5%), followed by dizziness or syncope (30%). Burns were relatively uncommon (1.5%). Head and facial injuries were primarily linked to dizziness/syncope, while falls were the leading cause of injuries to other body regions.
Dizziness/syncope often occurs upon leaving the sauna, potentially related to dehydration caused by insufficient fluid intake before and following each session. Preventing these incidents involves common sense measures like wearing non-slip slippers, avoiding glass objects in the sauna area, abstaining from alcohol consumption, staying hydrated before and following sauna sessions, and avoiding exceeding personal limits or abruptly leaving the sauna.
In Summary
Evidence consistently points to the beneficial effects of sauna use on cardiovascular and overall health. While further research, specifically randomized clinical trials, is needed, the existing epidemiological and interventional evidence suggests that regular sauna use is consistently linked to a range of health benefits and a potential increase in lifespan.
This article was translated from Univadis.it using multiple editorial tools, including AI, in the process. The content was reviewed by the editorial staff before publication.
The Sauna: A History of Heat and Health
The sauna, a sanctuary of warmth and wellness, has been an integral part of human culture for centuries. From the laconicum of ancient Roman baths to the traditional saunas of Finland, the practice of passive heat therapy continues to captivate people worldwide. The popularity of the sauna is fueled by its long-standing tradition, its association with relaxation and social bonding, and the growing awareness of its numerous health benefits.
Passive Heat Therapy: The Science Behind the Sauna
Passive heat therapy involves exposing the body to high ambient temperatures for a short period. While various forms exist, the Finnish sauna stands out as the most widely used and extensively researched. Characterized by temperatures ranging from 80 to 100°C, the typical dry sauna offers good ventilation and low humidity, usually between 10 and 20%. A sauna session typically entails brief stays of 5 to 20 minutes, interspersed with cooling intervals that may include swimming or cold showers. The duration of each session depends on individual comfort and the sauna’s temperature.
Sauna and its Health Benefits
A wealth of scientific evidence points towards the positive impact of sauna use on overall health. Observational and interventional studies suggest a strong association between frequent sauna bathing and various health benefits. The protective effects of sauna use are believed to be further amplified when combined with other healthy lifestyle choices, such as physical activity and a balanced diet.
Sauna and Strengthening of Other Beneficial Factors
The synergy between frequent sauna bathing and other protective factors is noteworthy. Research indicates that combining regular sauna use with a high level of physical activity provides enhanced cardiovascular protection compared to either modality alone. This combined approach exhibits a greater protective effect in terms of cardiovascular events and overall mortality.
In middle-aged individuals with cardiovascular risk factors, regular sauna bathing combined with exercise has demonstrated beneficial effects on various parameters, including cardiorespiratory function, systolic blood pressure, and total cholesterol levels. Notably, the combination of sauna and exercise resulted in a more substantial decrease in systolic blood pressure compared to exercise alone. This reduction in blood pressure, even by a small amount, holds significant implications for reducing the risk of stroke and other vascular diseases.
Sauna and Mitigation of Cardiovascular Risk Factors
Frequent sauna exposure has the potential to mitigate the negative effects of cardiovascular risk factors. Studies have highlighted a link between inflammation, as evidenced by C-reactive protein (CRP) levels, sauna use, and all-cause mortality. Individuals with high CRP levels who engage in frequent sauna bathing exhibit a lower risk of mortality compared to those who rarely or never use saunas.
Frequent sauna bathing has also been associated with attenuating the increased risk of cardiovascular and all-cause mortality in individuals with high blood pressure. Furthermore, sauna use has shown a positive impact in offsetting the increased risk of pneumonia and chronic obstructive pulmonary disease in individuals with low socioeconomic status.
Saunas and Their Impact on Health
The physiological responses elicited by sauna use closely resemble those induced by moderate- to high-intensity physical activity. The release of norepinephrine during a sauna session is comparable to that observed during maximal physical exertion. This similarity in physiological responses further underscores the potential benefits of sauna use for overall health and fitness.
Sauna Risks and Their Prevention
While the safety profile of sauna use is generally well-documented, it is essential to be aware of potential risks and implement preventive measures. A recent retrospective study shed light on sauna-related injuries, identifying the most common causes, affected body regions, and recommendations for prevention. The study revealed that falls were the most frequent cause of sauna injuries, followed by dizziness or syncope. Burns accounted for a relatively small percentage of injuries.
Dizziness and syncope often occur following leaving the sauna due to dehydration or rapid temperature changes. This can lead not only to dizziness and fainting but also increased risk of falls. To mitigate these risks, the following safety recommendations are crucial:
- Use non-slip slippers.
- Avoid glass objects in the sauna area.
- Refrain from alcohol consumption before and during sauna sessions.
- Consume adequate fluids before and following each session, even if not thirsty.
- Avoid exceeding individual limits and leave the sauna gradually.
Conclusion
The evidence supporting the health benefits of sauna use is compelling. Regular sauna bathing demonstrates a consistent association with a wide range of positive health outcomes, including cardiovascular protection, reduced risk of certain diseases, and enhanced overall well-being. While further research is warranted, particularly in the form of randomized clinical trials, the existing evidence suggests that sauna use can be an impactful addition to a healthy lifestyle.