Health
Discover the Health Benefits and Risks of Sauna Use
Taking time to sit in a sauna can be a wonderful way to unwind after a tough workout or a stressful day. Whether you’re reading a book, listening to a podcast, or simply closing your eyes and taking deep breaths, the sauna experience can be incredibly relaxing. However, while saunas offer numerous health benefits, it’s important to be aware of the potential risks associated with overuse.
Understanding Different Types of Saunas
Saunas come in various forms, each with its unique characteristics. According to the North American Sauna Society, a sauna is “a specific room heated to about 150 to 195 (F) degrees, and where the temperature and humidity of the room can be controlled with sprinkling water on the rocks in the heater/stove.” Common types include wood-burning saunas, electrically heated saunas, manufactured sauna rooms, smoke saunas, steam rooms, and infrared rooms. Despite the variety, many health benefits are consistent across all types.
Health Benefits of Saunas
The use of saunas can contribute to better respiratory health, cardiovascular function, and even cognitive health. Dr. Brooke Jeffy, a board-certified dermatologist, highlights that “Both steam and dry saunas can have beneficial effects on respiratory conditions, cardiovascular disease and dementia.” Additionally, they help alleviate stiff muscles and joints, enhance circulation to the skin, and positively impact blood pressure. Infrared saunas, in particular, may aid in weight loss and muscle recovery when combined with exercise.
Optimal Timing for Sauna Use
The timing of your sauna session can vary based on personal preference and lifestyle. Dr. Jeffy notes that the time of day doesn’t significantly affect the health benefits. “Either a morning sweat or a relaxing sit in the sauna before bed can boast health benefits,” she says. Many individuals prefer to use the sauna post-workout for added relaxation and muscle recovery.
Monitoring Sauna Duration
It’s crucial to keep track of how long you spend in the sauna to avoid potential risks. Many gym saunas are equipped with clocks, but if not, it’s advisable to bring a timer or set an alarm. Dr. Jeffy advises, “The maximum time to spend in the dry sauna or steam room is about 15-20 minutes. Infrared sauna can be used longer, anywhere from 20-40 minutes.”
Potential Risks of Sauna Overuse
While saunas have numerous benefits, they also come with risks such as dehydration, heat exhaustion, and heat stroke. To mitigate these risks, make sure to stay hydrated by bringing a bottle of water into the sauna. If you’re new to sauna use, start with shorter sessions to allow your body to adjust gradually.
Who Should Avoid Saunas
Certain individuals should avoid saunas altogether. Dr. Jeffy warns that saunas should not be used if you are pregnant, sick, intoxicated, or prone to dizziness. Additionally, “Saunas should not be used if you have had a recent heart attack, or history of angina, aortic stenosis or congestive heart failure.”
Taking the time to enjoy a sauna can be a delightful addition to your wellness routine, offering numerous health benefits from improved cardiovascular health to better muscle recovery. However, being mindful of the potential risks and taking necessary precautions ensures that your sauna experience remains safe and enjoyable.
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