Saunas seem to be one of the most well-known and universally accessible forms of relaxation. Infrared saunas, in particular, are the relative new kids on the block, and are being hailed as a comparable alternative to traditional saunas (although it should be mentioned that there are some differences). In this blog post, we will explore how infrared saunas affect your body and what you can do to best benefit from them.
Remember though, the information contained within this article is strictly for informational use only. We always recommend that you consult your health care practitioner before engaging in regular sauna use.
Infrared saunas rely on radiation as opposed to convection and conduction used by traditional saunas, heating your body directly rather than the entire room. By using ceramic, incoloy, or carbon panel heaters, they emit infrared light which is then absorbed by the skin’s cells; the most prevalent being far-infrared light. Modern technology and innovation has allowed for newer infrared heaters to emit a range of infrared light (in waves) such as near, mid, and Temperatures are typically lower (averaging 120-150°F) providing a gentler, soothing, experience.
The radiated head causes your body to warm and hence sweat; kickstarting the benefits of thermotherapy. The panel heaters are built-in to the surrounding walls and occasionally the ceiling, which means that your body is being targeted from all directions. With traditionally saunas, the heat tends to rise, meaning that higher seats can be noticeably hotter than lower seats.
Infrared Saunas are most commonly known for their “dry heat”; as a result of the lack of traditional heater and sauna stones, infrared saunas lack a core element of the sauna experience that many people enjoy: the löyly. This is the steam aspect of the sauna, caused by throwing water over the hot stones. Nevertheless, a key advantage of an infrared sauna is the greater space (which can be enhanced with removable benches), which allows you to stretch and even practice hot yoga.
Although not quite as hot as the traditional sauna, infrareds are still able to provide therapeutic benefits in quite a few ways. To get an idea of their benefits, let's take a look at what they can do for you.
Much like a traditional sauna, infrared sauna use can be classified as thermotherapy. You may have heard of cryotherapy - thermotherapy is the opposite: it is the application of a substance or heat to increase the body’s tissue temperature.
The following is a list of some of the well known benefits to thermotherapy, and regular infrared sauna use:
There are other claims touted such as improved weight loss, detoxification, etc. although there has been some debate about these. So let’s instead delve a little deeper into the concrete benefits that we do know about...
Infrared saunas have shown to help the body enter a parasympathetic state by affecting the autonomic nervous system. The parasympathetic nervous system is responsible for the body's rest and digestion response, which typically works when the body is relaxed, resting, or feeding. It essentially undoes the work of the sympathetic division after a stressful situation.
As a result of this, it decreases the body’s respiration and heart rates and increases digestion. Ultimately, this state allows your body to heal and recover, resulting in better sleep quality, thereby boosting your energy levels.
Furthermore, studies have shown that perceived fatigue significantly decreased after regular infrared sauna therapy. In addition, negative moods, including anxiety, depression and fatigue significantly improved after therapy.
The sauna quickly heats up your skin, causing you to sweat. As the moisture is released and absorbed into your skin, it results in a cooling sensation: a feeling that your body is "cooling down." With an infrared sauna, the heat is quickly released into the air rather than your body resulting in a safe, comfortable temperature.
Another important quality of an infrared sauna is its ability to stimulate collagen production. Collagen keeps your skin to feel supple and firm and is necessary for keeping your skin looking young and healthy. As you age, however, you lose collagen faster than you produce it. This eventually leads to thinning and sagging skin. The infrared sauna helps stimulate collagen production preventing these unsightly signs of aging from developing. There is also some compelling evidence that sauna use can aid in treating acne.
The infrared sauna also helps preserve and repair your hair. One of the most common problems in the hair and scalp is dandruff. Dandruff primarily consists of dead skin, sebum (oil), and bacteria that accumulate on the scalp layer of hair. When these substances are allowed to build up, they can clog up pores resulting in a greasy looking appearance, dryness, and tightness. The infrared saunas' ability to quickly heat your body causes your sebum to rapidly sweat off which prevents this build-up from occurring.
Engaging in regular sauna use has shown to result in improved respiratory function, particularly in those suffering from asthma and bronchitis. This is a result of decreased pulmonary congestion and increased forced vital capacity, according to Crinnion et al.
In 2005 a team of Japanese scientists studied how thermal therapy could influence a loss of appetite and subjective complaints in patients with mild forms of depression. Over a four week period, they found that there was a statistically significant improvement in appetite, ability to relax and even a reduction in complaints relating to physical discomfort.
We’ve already written a great article on weight loss and how your muscles are impacted due to regular sauna use. In short, regular sauna use has shown to improve the release of growth hormones, induce heat shock proteins, improve insulin sensitivity, and regulate lipids. All of these combined, your muscles are going to see some great benefits from growth and hypertrophy, to improved recovery.
That makes regular sauna use, a great supplement to any fitness regime.
A study conducted on rheumatoid arthritis and ankylosing spondylitis patients over a four-week period showed clinical improvements in terms of pain, stiffness and fatigue when specifically using far-infrared saunas. Infrared treatment showed significant short-term beneficial effects, and potential for further study.
Sauna use has shown to benefit post-myocardial infarction and hypertensive heart disease; or in layman’s terms: heart attacks and high blood pressure. A study on a group of men who had experienced heart attacks in the previous 4-6 weeks of the study showed no adverse effects from sauna use. In fact, it showed cardiac workload similar to brisk walking.
Furthermore, a further group of 46 men saw a decrease in blood pressure similar to those using anti-hypertensive medication.
Part of the beauty of a sauna is its ability to calm your mind and body. It has been proven that using infrared saunas at least once a week can have some very positive effects on your body and mind. In addition to being able to relax, it is also possible to use an infrared sauna for optimal cholesterol levels, aided weight loss, and energy enhancement.
To benefit from using an infrared sauna, your body needs to be in a healthy state. If you already have some health problems, it may be best to consult with your doctor before beginning this type of sauna routine.
Featured: The Medical 5 Ultra Full Spectrum Infrared Sauna
Eat a small, healthy meal when using an infrared sauna. You want to provide the body with adequate nutrients to help prevent nutrient deficiencies that occur during detoxification and weight loss programs. One easy way is by having a salad before and/or after your sauna. This will increase your rate of assimilation and absorption of essential nutrients into the bloodstream which will further enhance your benefits.
Make sure to drink plenty of water during your sauna sessions. Although you will be sweating, you do not want to become dehydrated. If you are dehydrated, it will be difficult for your body to detoxify properly and absorb nutrients properly.
Tip: Add in a light workout before your sauna session. By adding in this session, you will further increase your rate of fat loss and improve your overall health and wellness. Make sure the workout is at least 20 minutes long, but not more than an hour. This is because if it is too demanding, it can cause dehydration which can have the opposite effect on the sweat-induced detoxification of your skin and scalp.
Infrared saunas are becoming increasingly popular with both celebrities and sports teams. Infrared saunas have been known to help alleviate itchy skin, stress headaches, tension headaches, muscle pain, weight loss, and much more. Infrared saunas can be used as a stand alone supplemental treatment for health problems or they can be used in conjunction with other forms of therapy such as acupuncture or herbs. To get healthy and enjoy the benefits of an infrared sauna all year round, you should look into purchasing your own today. At Thermaliving, we offer up a range of Infrared Saunas, both Indoor and Outdoor, and with select models offering up Full Spectrum Infrared as well!
Crinnion WJ. Sauna as a valuable clinical tool for cardiovascular, autoimmune, toxicant- induced and other chronic health problems. Altern Med Rev. 2011 Sep;16(3):215-25. PMID: 21951023.
Frank R. Noyes, Sue D. Barber-Westin, 40 - Diagnosis and Treatment of Complex Regional Pain Syndrome, https://doi.org/10.1016/B978-0-323-32903-3.00040-8.
Kiss D, Popp W, Wagner C, Zwick H, Sertl K. Effects of the sauna on diffusing capacity, pulmonary function and cardiac output in healthy subjects. Respiration. 1994;61(2):86-8. doi: 10.1159/000196312. PMID: 8008993.
Oosterveld FG, Rasker JJ, Floors M, Landkroon R, van Rennes B, Zwijnenberg J, van de Laar MA, Koel GJ. Infrared sauna in patients with rheumatoid arthritis and ankylosing spondylitis. A pilot study showing good tolerance, short-term improvement of pain and stiffness, and a trend towards long-term beneficial effects. Clin Rheumatol. 2009 Jan;28(1):29-34. doi: 10.1007/s10067-008-0977-y. Epub 2008 Aug 7. PMID: 18685882.
Selsby, J. T. et al. Intermittent hyperthermia enhances skeletal muscle regrowth and attenuates oxidative damage following reloading. doi:10.1152/japplphysiol.00722.2006 (2007).
Tei C, Horikiri Y, Park JC, Jeong JW, Chang KS, Tanaka N, Toyama Y. [Effects of hot water bath or sauna on patients with congestive heart failure: acute hemodynamic improvement by thermal vasodilation]. J Cardiol. 1994 May-Jun;24(3):175-83. Japanese. PMID: 8207631.
]]>The sauna is a Finnish word that means "sauna room" and is also an enclosed building used for sweating. Some people use a sauna for relaxation, while others use it to treat skin ailments, such as psoriasis.
To those of you who are not so familiar with a sauna, it is an enclosed room that traditionally contains a large wood burning stove, although nowadays electric and infrared heaters are increasingly popular. The stove heats the entire room and causes one to sweat while relaxing. There are usually benches where you can sit or lay down while you relax.
For us to understand how saunas work, it is important to recognize that there are two types of saunas: traditional, and infrared saunas. So let’s take a look at how each type works:
Traditional saunas are the most commonly thought of sauna, and are those that are typically used in Finland. They utilize a standing heater (known as a kiuas in Finland) which can be heated by an electric supply, gas, or by burning wood. Of course these heaters each have their own pros and cons, but they generally serve the same function.
Purists may insist that wood burning heaters feel the best, delivering the most authentic experience. These stoves often have a chimney to funnel smoke out of the sauna, so these are most often used in outdoor saunas. Electric heaters are becoming increasingly popular, and are also easier to control.
The sauna temperature generally sits somewhere between 158-194°F, and typical practices last around 15 minutes followed by a break (either to cool down naturally, or by taking an ice bath or cold shower). If so desired, you may reenter the sauna for another 15 minutes, where the cycle can be repeated several times.
One of the key elements of the traditional sauna which infrared saunas lack, are the sauna stones (lava rocks) that sit atop the heater. The sauna stones not only help to radiate heat, but allow you to enjoy löyly - the hot steam that evaporates and fills the sauna after pouring water over the sauna stones. While this does not necessarily increase the temperature of the sauna, it does increase the humidity and hence makes the room feel much hotter. For many regular sauna users, it is in this time where most of the best work is done- your muscles relax, and your body releases those sweet endorphins giving an almost euphoric sensation.
Ultimately, with a traditional sauna experience, the room can be as hot and humid as the user desires.
Welcome the new kids on the block: the infrared sauna. Sometimes called a far infrared sauna, the heating method relies purely on radiation as opposed to the convection and conduction used by traditional saunas.
They utilize ceramic, incoloy, or carbon panel heaters which emit far-infrared light which is then absorbed by the skin’s cells. The body will then become warmer and sweat, helping to expel dirt, chemicals and dead skin cells, while also promoting circulation through vasodilation of the peripheral blood cells. Temperatures are typically lower (averaging 120-140°F) providing a gentler experience.
Infrared saunas are generally designed to look like traditional saunas, using the same structure and wood. However, the panel heaters are either built-in to the surrounding walls, or fixed on top depending on the sauna’s construction. Because of this, many infrared sauna advocates state that the heat source is all encompassing and evenly distributed, whereas higher seating in traditional saunas are often noticeably warmer than lower seating. Because of these panels, there is then no need for a standing sauna heater, providing more space in the sauna.
With many models having removable benches, this does offer the user additional benefits such as the option to perform light exercise and hot yoga in the sauna. Unfortunately, as a result of this, infrared saunas lack a core element of traditional saunas: the löyly.
Traditional or Infrared, the heat from a sauna can have profound effects on your body. During a typical 15-minute session, your skin temperature can soar to about 104° F within minutes. On average, a person can release up to a pint or more of sweat during a short stint in a sauna. Accompanied by this heat and release of sweat, your body’s pulse rate jumps by 30% or more, allowing the heart to nearly double the amount of blood it pumps each minute. This enhanced circulation significantly stimulates and increases the turnover of various substances in our body – your metabolic rate, in other words.
On a cellular level, both wet and dry forms of sauna use induce discrete metabolic changes that have been shown to help reduce oxidative stress on our cells and reduce inflammation pathway activities across our body, this is accompanied by an increased absorption and bioavailability of useful nutrients, vitamins, and minerals while expelling (aka detoxifying) heavy metals like lead, copper, zinc, nickel, mercury and chemical - which are all toxins commonly absorbed just from interacting with our daily environments. It has been suggested that heat stress induces adaptive mechanisms similar to exercise.
We have now journaled the internal changes our body’s go through during a sauna. Let us talk about the external; through intense sweating, saunas provide a great way to work out the body’s largest organ – the skin. The increased blood flow and flush promotes the growth of new skin, helps repair any damages to the epidermal layer and skin surface, and removes the layers of dead skin through heat, sweat, and the occasional whip from your birch or eucalyptus sauna whisk, this process leaves you with a flushed and glowing complexion. Lastly, to tie it back to the internal on-goings, your sauna session can also help activate your autonomic and sympathetic nervous system amongst others, thereby playing host to your body’s internal release of the ‘‘feel good’’ hormones or endorphins – besides being natural painkillers and anti-inflammatories, these endorphins will leave you completely relaxed and well courted for a good night’s rest.
Speaking of internal and external benefits of regular sauna usage; In some of our other blogs, we’ve covered how sauna usage could help with acne, the link to potential weight loss as well its role in keeping the common cold and other viruses at bay.
This is a very common question that we get asked a lot. The truth is that both sauna types offer the following benefits:
However, there are some distinct benefits that only traditional saunas offer, owing to its distinct arrangement of heat and humidity:
That is not to say that traditional saunas are inherently better, as it is important that each user finds the right sauna for them.
Hopefully we have helped to clarify how the two types of saunas work and how they affect your body. This should help you to make a more well informed decision for which would be better for you. However, if you are still unsure or have further questions, please feel free to contact us here at thermaliving.
Hussain, J., & Cohen, M. (2018). Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review. Evidence-based complementary and alternative medicine : eCAM, 2018, 1857413. https://doi.org/10.1155/2018/1857413
Pilch, W et al (2013) ‘Effect of a Single Finnish Sauna Session on White Blood Cell Profile and Cortisol Levels in Athletes and Non-Athletes’ Journal of Human Kinetics (39) pp. 127-135. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3916915/
Hussain, J and Cohen, M (2018) ‘Clinical effects of regular dry sauna bathing: A systematic review’ Evidence-Based Complementary and Alternative Medicine. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5941775/pdf/ECAM2018-1857413.pdf
Hussain, J. N, Greaves, R.F, Cohen, M (2019) ‘A hot topic for health: Results of the Global Sauna Survey’ Complementary Therapies in Medicine. (44) pp. 223-234. Available at: https://www.sciencedirect.com/science/article/abs/pii/S0965229919300998
]]>Nevertheless, this article will take a look at what we do know about using saunas for cold prevention and how well they actually work in doing so. We will also look to give you advice on how to find the best sauna for your needs, so you can get the maximum benefit from your time in a sauna.
Remember though, as always this article should not be taken as strict medical advice and is for informational purposes only. We strongly recommend that you consult with your health care practitioner before conducting regular sauna use, particularly if you are suffering from an illness.
So first, let's take a look at what's going on with your body when you catch the common cold. We’ve all had them, and none of us like them. But what are they and how do we get them?
A cold as we know it is simply a virus. The most common culprits are rhinoviruses and coronaviruses which cause symptoms such as sore throats, runny noses, nasal congestion, sneezing, and coughing, among others. If you are suffering from a fever or extreme exhaustion then you may be looking at influenza. Regardless, the cold virus primarily enters your system via your upper respiratory systems (i.e. mouth and nose), but can also enter via your eyes. The virus then replicates and infects your body, which will produce symptoms as a means of fighting the virus.
It can be spread from hand-to-hand contact, sharing of contaminated objects (such as sharing glasses, utensils etc.), and can be transmitted via coughing or sneezing if in close proximity. The idea that you can catch the common cold as a result of being in a cooler climate without sufficient clothing and layers has become widespread, but this is most likely to be a myth. The myth may have been born out of a misunderstanding in that the rhinoviruses preferentially replicate in lower ambient temperatures in the range of 89 °F, which is lower than the body’s regulated temperature of 98 °F.
So now we know what the common cold really is, let’s get back to the question at hand: can saunas really help with the common cold? The simple answer is that sauna use sadly cannot treat a common cold per se, however it may help to temporarily alleviate some symptoms. Additionally, while a sauna may not produce any significant positive effects against the cold, nor will it produce any negative effects, according to Pach et al.
Although, it is common to inhale steam when one has a cold, which has shown to alleviate congestion as the steam thins the mucus which helps it to drain. This is why it is somewhat common to fill a bowl with hot water, and to breathe in the steam. A similar effect can be achieved using a steam room or sauna, particularly when you produce that lovely löyly. This alleviation is temporary however, so do keep that in mind as you may feel congested again later in the day.
So if you’d like to alleviate those symptoms and “sweat out” the virus, you could:
Although, we’d urge you to err on the side of caution if you’d like to exercise, and do not overexert yourself.
So if you do decide to bathe in a sauna to alleviate your symptoms, here are some helpful tips to make sure that you don’t over do it:
It is crucial that you do not place your body under further, unnecessary stress. When sick, you want to recover and to aid your body as best you can.
While saunas may not help to significantly treat colds, some studies have suggested that they can help to prevent them instead, which is great news if you’re a regular bather (and why wouldn’t you be?). Ernst et al. conducted a study on 25 adult volunteers over a period of 6 months which found that there were significantly fewer episodes of the common cold within the control group after controlled, regular sauna bathing; particularly in the last three months of the study.
But even if you can't cure yourself with a sauna, there are still some things you can do to make sure you're not getting sick in the first place. Making a conscious effort to stay clean and avoid germs will help protect your body from sickness in as many ways as possible.
Here are some things you can do to help avoid the common cold!
So there you have it. The science sadly does not show that sauna use can treat the common cold, but it might help prevent you from catching it in the first place! The science to date is still somewhat limited on this, so we wouldn’t recommend that you take this as gospel. Nevertheless, with all the other benefits that saunas provide, it is surely worth trying out a regular routine. But remember- if you are sick, do be careful and consult with your doctor before using a sauna.
Stay well, and stay safe!
Ernst E, Pecho E, Wirz P, Saradeth T. Regular sauna bathing and the incidence of common colds. Ann Med. 1990;22(4):225-7. doi: 10.3109/07853899009148930. PMID: 2248758.
Lassi A. Liikkanen, Jari A. Laukkanen. (2020) Sauna bathing frequency in Finland and the impact of COVID-19. Complementary Therapies in Medicine, pages 102594.
Francisco E. Ramirez, Albert Sanchez, Aki T. Pirskanen. (2021) Hydrothermotherapy in prevention and treatment of mild to moderate cases of COVID-19. Medical Hypotheses 146, pages 110363.
Ilkka Heinonen, Jari A. Laukkanen. (2018) Effects of heat and cold on health, with special reference to Finnish sauna bathing. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology 314:5, pages R629-R638.
Jari A. Laukkanen, Tanjaniina Laukkanen. (2018) Sauna bathing and systemic inflammation. European Journal of Epidemiology 33:3, pages 351-353.
Pach D, Knöchel B, Lüdtke R, Wruck K, Willich S. N, and Witt C. M. Visiting a sauna: does inhaling hot dry air reduce common cold symptoms? A randomised controlled trial. Med J Aust 2010; 193 (11): 730-734. || doi: 10.5694/j.1326-5377.2010.tb04127.x
Singh M, Singh M, Jaiswal N, Chauhan A. Heated, humidified air for the common cold. Cochrane Database of Systematic Reviews 2017, Issue 8. Art. No.: CD001728. DOI: 10.1002/14651858.CD001728.pub6
Fashner J, Ericson K, Werner S. Treatment of the common cold in children and adults. Am Fam Physician. 2012 Jul 15;86(2):153-9. PMID: 22962927.
Olsson B. Bastubad kan vara bra vid ett antal sjukdomar – men fler studier krävs - Det vetenskapliga underlaget ännu inte tillräckligt för allmänna rekommendationer [Medical aspects on sauna bathing]. Lakartidningen. 2018 Dec 18;115:FDL7. Swedish. PMID: 30561752.
Ernst E. "Abhärtung gegen Erkältung"--ist das möglich? [Hardening against the common cold--is it possible?]. Fortschr Med. 1990 Oct 30;108(31):586-8. German. PMID: 2258128.
Pasek J, Cieślar G, Szajkowski S, Jagodziński L, Sieroń A. Zmiany wybranych parametrów fizjologicznych u młodych zdrowych osób pod wpływem zabiegu sauny fińskiej [Changes of chosen physiological parameters in young healthy persons after sauna bathing procedures]. Pol Merkur Lekarski. 2016 May;40(239):295-7. Polish. PMID: 27234859.
]]>The article addresses a frequently asked question related to the sauna, which is "How long should you stay inside your sauna?" Let’s explore how much time you need for optimal health benefits.
Before we get started, please remember that this article is strictly for informational purposes only and should not be taken as medically backed instruction. Please consult with your health care practitioner before engaging in regular sauna use.
Determining exactly how long to spend in the sauna can be difficult because it all depends on what it is that you want to accomplish and also on your own body’s needs. Unfortunately, it is difficult to find a definitive answer for this question, but conventional wisdom says that you should not stay inside the sauna longer than 15 minutes at a time. In this article, we will try to understand this time limit, and also focus on a few different health benefits so that you can choose what is best for your body and your lifestyle.
As mentioned, because we don’t have a wealth of studies which focuses on this particular topic, we have to rely upon conventional wisdom to understand why we are typically limited to just 15 minutes at a time (and why most sauna timers are set at this time limit). If you are curious as to how to properly use a sauna, then we’ve written a helpful article here for you to check out.
Now, it’s no secret that you sweat in the sauna, and with that can come a whole host of benefits, such as benefits for your skin condition, acne, and even loss of water weight and temporary weight loss. Having said that though, there are some claims that you can lose up to a pint of fluid after just 15 minutes! That’s a lot of fluid. By losing that much fluid, you could run the risk of dehydration- particularly if you worked out before entering the sauna (we always recommend you cool down and rest before doing so!), or simply haven’t drunk enough throughout the day. Regardless, severe dehydration can result in you passing out by impacting your blood pressure.
It’s never a good idea to pass out; let alone in a hot environment that caused you to pass out in the first place!
As mentioned in another article, while sauna use is generally beneficial for your skin, it is possible that it aggravates certain skin conditions depending on your body. If you are unfortunate enough to be such a case, longer periods in the sauna might not be suitable for you. And hence, we would certainly not recommend sessions longer than 15 minutes.
Having said this though, this does not mean that your whole sauna session need be limited to just 15 minutes. Instead, you could treat your sauna session like a workout by incorporating 15 minute ‘sets.’ That is, 15 minutes inside the sauna, followed by a cool down period outside (or in a cold shower, or plunge pool), and then straight back into the sauna. It is quite common that this practise is repeated several times for sauna sessions to exceed an hour at a time in Finland! That’s dedication...
You may have heard that infrared saunas allow you to increase the length of your sets for up to 45 minutes, but we do not recommend this. The argument is that the heat is more evenly distributed throughout the sauna, and while there is an element of truth here, the source of the heat simply does not negate what has been previously mentioned. If you would like to try out an infrared sauna, check out our range of indoor saunas, or one of our featured products such as this Full Spectrum Infrared Sauna.
As mentioned, the duration of your sauna set is also dependent on your own individual body. There’s no room for ego when it comes to saunas- simply stay as long as is comfortable for you. Here are some questions that you might want to consider in determining your optimal duration:
Or rather, how healthy are you? This is a very general question, and one which only you can answer, but if you are generally quite healthy than you may be able to sit in a sauna longer than somebody who is not in as great health and fitness. Of course, if you have any underlying health issues then we urge you to consult your health practitioner, and these issues may influence how long you can use a sauna. If you are severely overweight then you may overheat much quicker than somebody with a low body fat percentage, so do be mindful of this and remember to listen to your body.
If you are a relative newbie, than you may only find that you can last for 5 minutes at time. And that’s totally fine! As with most things, an experienced practitioner will be more familiar with that feeling of that experience and may be able to better deal with this heat. This could be all be down to the power of the mind, or it may be physical. Over time your body will adapt in terms of hormones, cardiovascular, immune and nervous systems. Only you will be able to tell, but no matter how experienced you are, do be sensible and limit your time by utilizing the idea of ‘sets.’
We’ve already written a full article on whether it is safe to use the sauna while pregnant. If you want the abridged version; there are some health risks associated that you should be aware of if you are pregnant and wish to use the sauna, such as fetal development issues which is of course a very serious issue. However, that does not mean that you absolutely cannot sauna (at least the data does not explicitly state so), so we recommend that you keep your time short if you absolutely must use the sauna; no more than 10 minutes. It’s not worth risking the health of your precious baby.
For men on the other hand, some studies have shown that regular sauna use may result in lower sperm count, although this is thankfully not permanent. A study conducted on 10 Finnish men over a period of 3 months found a noticeable general reduction in sperm count and motility, without a decrease in sex hormone levels. Nevertheless, these levels returned to normal after 6 months without bathing. Definitely something to consider if you are planning a family.
In Finland it is actually common for children to also participate in sauna bathing, although with parental guidance. As in, children are not to be left alone in the sauna, and typically there is an age restriction of around 7 years old. Leppaluoto (1998) found that after a 30 minute session at 176°F found that internal body temperatures rose by 34°F whereas children saw an increase in 35°F. These ranges are considered safe and can result in a pleasant and relaxing feeling in the users.
We’ve written about it before, but its always good to reiterate that regular sauna use can see a decrease in blood pressure and increased cardiovascular strength. Studies have suggested that using a sauna 2-3 times a week were less likely to die from heart related diseases by up to 27%. Men using the sauna 4-7 times a week were up to 50% less likely! That same study stated that the optimal time to stay in the sauna was in fact 19 minutes per session!
If you have metabolic disorders, regular sauna use has shown to use can actually help to metabolize cholesterol and triglycerides better. Furthermore, there can also be an increase in heat shock proteins which affects insulin sensitivity, muscle growth and regeneration, and coudl even benefit weight loss.
A study on a group of young women required the two groups of participants to regularly bathe in a sauna for 30 minutes, and 40 minutes respectively (they were allowed a break). Both groups saw the aforementioned benefits to their metabolisms.
And so, there are a few questions that you might want to consider when thinking about entering a sauna. While you could stay in the sauna for prolonged periods of time, we would say that a good rule of thumb is to stick to 15 minutes at a time. That way you can reap the benefits without any of the potential risks (should they apply to you). As always, if you do have any specific requirements, we do urge you to consult with your healthcare practitioner.
Saunas have been in use for centuries, and they are a widely popular way of sweating toxins from the body. Some benefits of regular sauna use are more well known than others, but quite a common question that gets asked is ‘Can saunas help to treat acne?’
Being a teenager can be difficult at times. The last thing that you need with all those hormones rushing through your body is to fall victim to significant acne. Of course acne is not just limited to teenagers. However old you are, let’s face it- you could probably do without the acne. There does seem to be some debate among dermatologists about how frequent sauna use affects acne, so let’s take a look to see what has been said.
Remember though, the information contained within this article is strictly for informational use only. We always recommend that you consult your health care practitioner before engaging in regular sauna use, and in this case we certainly recommend discussing with your dermatologist.
Now, some dermatologists do believe that saunas can be helpful in treating acne because it can help to cleanse the skin. Nevertheless, some experts argue that frequent sauna use could actually make the pimples worse by causing inflammation of the skin or bacterial overgrowth of Propionibacterium acnes (P. acnes).
Propionibacterium acnes is the primary bacterium linked to causing acne, giving rise to acne lesions by producing p. acnes toxins in hair follicles and skin pores, and those toxins trigger an inflammatory response. Furthermore, oils produced by skin cells, known as sebocytes, are also a primary influencer in acne. The more sebocytes present, the more likely that acne is formed.
Generally, there is more evidence to suggest that sauna use is good for acne because they in fact help to treat inflammation and bacterial infection in the skin pores, but there's a debate about how frequent sauna use should be per week -- some experts say that too much sauna use can cause more harm than good, while others say they don't see any problems with multiple times a week. Excessive use could be linked to the inflammation and bacterial growth as mentioned before.
What’s more is that regular sauna use has been shown to reduce the levels of sebum production in the skin. This also influences the skin’s pH balance regulation, and could lower the pH balance levels, in turn strengthening the skin’s acid mantel which is responsible for its integrity and cohesion, thereby making it harder for those pesky p. acnes to overgrow.
And what about all that sweat? Well, sweat has been shown to be abundant in antimicrobial peptides, which can help to reduce bacteria’s ability to create RNA and proteins which they require to thrive. And how might this impact acne? Well, you guessed it- these antimicrobial peptides (AMPs) make it harder for p. acnes to grow all thanks to one such peptide known as Dermcidin!
AMPs essentially act as natural antibiotics by providing quick, broad-spectrum defense mechanisms against infection. Alterations in their expression have been found to be associated with increased susceptibility for skin colonization and/or expression by microbes, which is why it is so beneficial to have an abundance of AMPs by the way of sweat. Lower concentration levels of AMPs allow bacteria to survive, whereas an overexpression of AMPs may in fact result in improved protection against skin infections and conditions such as acne, psoriasis and rosacea.
A study conducted with 41 healthy volunteers, with ages ranging from 20-49 years in order to assess how sauna use might impact the skin’s physiology. It found that regular use resulted in a more stable epidermal barrier function, improved stratum corneum hydration, better regulated skin pH, and improved recovery from elevated water loss. The results suggested that there was a stronger protective effect in the skin’s physiology- particularly in its pH balance and stratum corneum water-holding capacity.
Generally, there is more evidence to suggest that sauna use is good for acne because they in fact help to treat inflammation and bacterial infection in the skin pores, but there is room for debate about how frequent sauna use should be per week -- some experts say that too much sauna use can cause more harm than good, while others say they don't see any problems with multiple times a week. Excessive use could be linked to the inflammation and bacterial growth in certain cases.
Sweat produced as a result of high heat could contain more Interleukin-1 alpha and beta cytokines, which are inflammatory molecules that can recruit immune cells. These could make matters worse if they are able to infiltrate the epithelial barrier which would in turn cause inflammation, much like in the disruption found in atopic dermatitis.
A study of young men found that after bathing in a sauna for 45 minutes, measurements found a 55% decrease in amino acid content compared to after 15 minutes. This could influence dietary protein synthesis. This coupled with electrolyte loss (caused by sweating) could result in imbalances in the blood, so be careful if you have any heart or blood vessel related conditions. Nevertheless, studies have shown that sweat content is adaptive and could regulate over time with regular sauna use.
So now that we have some context, let’s look at how we can treat your acne by using your sauna as effectively as possible in terms of treating your skin.
If you aren’t fortunate enough to be able to enjoy your sauna in the comfort of your own home, then this tip may be most important for you. In terms of hygiene, you may not be able to control the cleanliness of your gym, spa or club, so we recommend that you take your own clean towels and clothes. The last thing that you want to do is to inadvertently introduce more dirt onto your skin; particularly if you have just opened your pores with the heat!
We always recommend that you drink plenty of water before and after entering the sauna, regardless of your skin condition. It’s no secret that proper hydration helps to fight acne, so guzzle down plenty of water and make sure you are well hydrated, as you’re going to be sweating a lot in that sauna! You might also want to consider throwing some electrolytes in there to replenish your salts.
You’ll definitely want to wash your face before entering the sauna. With the heat, your pores will be opening to allow sweat to excrete. If you have a dirty face or have makeup on, you will in fact prevent this from happening and may even clog your pores even more.
As some evidence has suggested that excessive use could cause inflammation in cases of extreme acne, it may be better to take the safe route and finish your session after 15 minutes. It is recommended for all users to not exceed 15 minutes per sauna set anyway (you may continue for more sets after cooling down like the Finns do, if you like), but we would recommend only one set if you are acne prone.
You don’t want your sauna to dry or for your freshly opened pores to get clogged, so you may want to consider washing your face while you shower after your sauna too. And don’t forget to apply your appropriate moisturizers to your face afterwards to properly care for that delicate skin!
In case you haven’t heard of halotherapy yet, it may also be known simply as salt therapy. By utilizing a microsalt ionizer such as the SaltProX, you can release ionized salt into the sauna room. This essentially mimics environments such as the beach or coastline where there are higher levels of salt in the air. Evidence has suggested that salt therapy can improve other skin conditions such as psoriasis and eczema too!
So there you have it, 6 tips for how you might want to use your sauna to treat acne. There is increasing evidence that suggests that saunas may be beneficial for your skin, by reducing the level of sebum production, regulating your skin’s pH balance, and increasing the concentration of antimicrobial peptides. Nevertheless, we understand the challenges that acne and other skin conditions can present, and empathize with the desire to seek the right treatment for you. But remember that every body is different, and it is important that you pay attention to what it is trying to tell you.
If you're experiencing fatigue and you're using the sauna frequently, it may be worth re-evaluating whether your current sauna routine is appropriate for your skin's needs. You might also want to consider avoiding any intense exercise for 2-4 weeks; if there are certain types of exercise that make your skin worse, then cut down on those temporarily, and let the inflammation subside before gradually adding back in the exercises that aren't causing problems with breakouts.
Marcinkiweicz M, Majewski S. The role of antimicrobial peptides in chronic inflammatory skin disease, doi: 10.5114/pdia.2015.48066
Marples RR, Downing DT, Kligman AM. Control of free fatty acids in human surface lipids by Corynebacterium acnes. J Invest Dermatol.1971;56(2):127-131; PMID: 4997367
Mourelatos K, Eady EA, Cunliffe WJ, et al. Temporal changes in sebum excretion and propionibacterial colonization in preadolescent children with and without acne. Br J Dermatol.2007;156(1):22-31; PMID: 17199562
Nakano T, Yoshino T, Fujimura T, et al. Reduced expression of dermcidin, a peptide active against propionibacterium acnes, in sweat of patients with acne vulgaris. Acta Derm Venereol.2015;95(7):783-786; PMID: 25673161
Schittek B, Hipfel R, Sauer B, et al. Dermcidin: a novel human antibiotic peptide secreted by sweat glands. Nat Immunol.2001;2(12):1133-1137; PMID: 11694882
Nakatsuji T, Kao M C, Zhang L, Zouboulis C, et al. Sebum free fatty acids enhance the innate immune defense of human sebocytes by upregulating beta-defensin-2 expression; PMID: 20032992
Kowatzki D, Macholdt C, Schmidt D, et al. Effect of regular sauna on epidermal barrier function and stratum corneum water-holding capacity in vivo in humans: a controlled study; PMID: 18525205
Before we get started, please note that the information in this post is strictly for informational purposes only. We urge that you consult with your health care practitioner before entering a sauna, particularly if pregnant. This post should not be taken as medical advice.
Now that we’ve got that down, let’s see what can be done if you’re pregnant and just can’t resist using your sauna...
As we all know, saunas can get pretty hot and if not used correctly, may elevate your body temperature too much which could cause problems for your baby. The heat from the sauna may also dry up the skin, nipples and vaginal area, which can make them more prone to infection- not something you need when pregnant! In any case, you will probably be quite uncomfortable and breathe heavily in a hot environment. Furthermore, there is evidence that suggests that prolonged exposure to high heat may impact the development of your fetus.
However, there isn’t necessarily a wealth of scientific data to support these arguments and doctors typically recommend that you should consult with your health care practitioner and/or gynecologist before deciding on using a sauna during pregnancy.
It’s no surprise that your body temperature rises as a result of sauna use. During pregnancy you should ensure that it does not rise too high (you should definitely avoid exercising strenuously during the sauna, even if you just can’t get enough hot yoga). You should drink plenty of water before and after the sauna and ensure that you are sufficiently wrapped with a protective body cloth.
The hormonal changes that your body undergoes while pregnant can result in an increase in blood supply to the skin, which also makes you feel warmer in general (so if you feel hot more often now that you’re pregnant- you definitely aren’t imagining it!).
A normal temperature is 98.6 degrees Fahrenheit (37 degrees Celsius). During pregnancy, a woman’s body temperature can actually increase by one half to one degree during the first 7 weeks of the pregnancy. This increase may be more pronounced if you were to sauna just after ovulation when progesterone levels are high and this could cause an even higher body temperature in your baby. As a result, it is quite common for many pregnant women to feel faint as a result.
While there may be risks to your own health as mentioned, there are also studies which suggest that prolonged heat exposure in the first trimester may also impact fetal development. Such increases in bodily heat could result from sauna and hot tub use, but also from a particularly high fever. Whichever the origin of the heat, extreme consequences could result in neural tube and/or spinal cord defects, as well miscarriages.
While these may be extreme examples, we do hasten to remind you that these are nevertheless risks that do exist and while we are advocates for regular sauna use, we certainly would not want to extend that to pregnant women considering the risks.
If you are given the green light by your health care practitioner and intend to use a sauna despite the risks, you should make sure that you limit the time spent in a hot sauna to 10 minutes or less, rather than the typical 15 minutes. It is important that you do not stay in the sauna for too long both for your own sake and for your precious baby’s.
]]>Common questions that get asked about saunas are ‘can saunas help you lose weight?’ or ‘how do saunas help you lose weight?’, or some other similar variant. We are going to help to demystify this question for you once and for all; quite simply the answer is no, but sort of yes.
What does that mean? The truth is, saunas are not directly responsible for fat loss but that doesn’t mean that they are not an effective supplement in your weight loss journey. So hear us out.
But before we get into that, please note that the information in this post is strictly for informational purposes only. As each situation is unique, we urge that you consult with your health care practitioner before engaging in your weight loss journey, exercise regime, or sauna use.
Now with that out of the way, let’s dive into the fun stuff. We’ve got a well researched, detailed read laid out for you.
First of all, you might be asking yourself, “Hey- what about water weight?” Ok, sauna use does help you to lose weight when considering your water weight, so let’s start there.
If you’ve ever been conscious of your weight, then you’ve probably jumped on the scale from one day to the next and been shocked that you’d gained 3 lbs literally overnight! Don’t worry, it’s not just you- we’ve all had that moment. Instead, take solace in the fact that it’s not possible to gain 3 lbs of fat overnight. That weight gain is likely caused by your body holding on to excess water that could be due to a variety of factors such as consuming too much salt the night before. One of our most dynamic organs, the kidney, will hold onto water to help dilute the salt and correct that salt imbalance in your body. You will also appear to be bloated if your body is dehydrated as well, as odd as that may sound.
So yes, water weight is still weight and for some, that number on the scale is important. But there should be a distinction made between weight and fat.
By using a sauna, you will sweat and release fluids stored in your body. Depending on your usage, it is possible to lose somewhere between 2 - 4 lbs as a result. The sad news is that this is temporary weight loss. As soon as you rehydrate, you’ll generally put that weight back on per your body’s requirements. If you're holding on to excess water weight as a result of a full day of pizza, chips and soda, then the sauna may help to lessen this, so you’ll likely have to wait for your body to correct the salt imbalance to get rid of that bloating.
So that’s it? Saunas don’t really help then?
Not quite. Unsurprisingly we are advocates for regular sauna use, as not only are there clinical benefits to hopping in your sauna several times a week, but sauna use can also play a key role in your weight loss journey.
Since 1824, nutritionists have used the calorie as a unit of energy to determine the amount of fuel produced by consumables. We get our fuel by ingesting foods, which then give us energy. Throughout the day, our body burns fuel (a.k.a. calories) simply by living and breathing. We can influence this number and burn more calories with certain activities such as exercise.
So it only makes sense that if we take in less energy than we burn throughout the day, then we are in a calorie deficit: our body needs more calories than we have consumed. Unlike a car, we won’t just cease to move once we are out of gas. Instead, we will use our reserves for more energy. These reserves are stored in our body as fat. If we consistently use more calories than we consume, we will then burn fat.
So let’s say that John needs 2,500 calories to maintain his current weight (you can roughly calculate this amount known as your Total Daily Energy Expenditure here) and he consumes 2,000 calories throughout the day. This means that John is in a calorie deficit and will thus lose body fat if he keeps it up. Conversely, if he consumes 3,000 calories, he will then gain body fat.
The question then becomes, how do we burn more calories and lose body fat?
Well, saunas use can actually increase the number of calories burned by 1.5 times. So if you burn around 40 calories sitting for 30 minutes, that same time spent in the sauna would burn 60 calories. It’s not much, but it’s something. Sadly it’s not enough for you to be able to sit and melt the fat away.
However, if you were to remove the benches in the Medical Ultra Full Spectrum Infrared Sauna series, there is ample space for a hot yoga session. Hot yoga has been shown to improve flexibility, but the exercise coupled with the heat would surely result in more calories burnt.
According to numerous studies, muscle burns more calories than fat does even when resting. Around 10 lbs of muscle would burn 50 calories at rest, whereas 10 lbs of fat would only burn 20 calories.
So by exercising, increasing resistance and volume applied to your muscles, and consuming sufficient calories and protein, you should be able to increase your muscle mass.
That’s all well and good, but what role do saunas play in all this you ask?
Well, studies have shown that regular sauna use can help to increase muscle hypertrophy by preventing protein degradation. Here’s how:
Heat has shown to induce muscular hypertrophy (growth) according to this study. Coupled with exercise, which also induces muscular hypertrophy, the two of these can build upon each other.
According Dr. Rhonda Patrick, ‘At any given time, your muscles are performing a balancing act between NEW protein synthesis and degradation of existing proteins. The important thing is your net protein synthesis, and not strictly the amount of new protein synthesis occurring. Protein degradation occurs both during muscle use and disuse.’
This is where things get interesting. When your body is exposed to high temperatures for brief periods (also known as hyperthermic conditioning), heat acclimation has shown to reduce the amount of protein degradation. This would help to boost your net protein synthesis, and thus, aid in hypertrophy.
Heat shock proteins are induced in heat and can support cellular antioxidant capacity. Oxidative stress, by the way, is a major source of protein degradation. So simply put, heat shock proteins help to fight oxidative stress. They can also heal and repair damaged proteins and help to support their proper structure and function.
Selsby et al. showed that controlled hyperthermic conditions in rats induced a robust expression in heat shock proteins in muscle, which correlated with up to 30% more muscle regrowth.
To put it in simple terms, heat shock proteins are what we need to recover. So saunas are thereby a great supplement to exercise, as they will help to heal your muscles so that you can get back in the gym or studio much quicker.
Sauna use may be linked to improving insulin sensitivity, as insulin regulates protein metabolism in skeletal muscle by increasing protein synthesis; it stimulates the uptake of amino acids and decreases protein degradation through the inhibition of protein complexes found inside the cells that are primarily responsible for the degradation of most cellular proteins.
A study found that regular sauna bathing helped to reduce cholesterol, as hyperthermic conditioning aided in reducing low-density lipoproteins (LDL) and slightly increasing high-density lipoproteins (HDL).
LDL is typically known as ‘bad cholesterol’ since it takes cholesterol to your arteries, where it may collect and ultimately cause blood clots. If a blood clot breaks away, it may block an artery in your heart or brain, which may result in a heart attack or stroke. HDL on the other hand is known as the ‘good cholesterol’ , as it helps to move cholesterol along to your liver, where it is processed and then released from your body.
Over the course of 10 complete sessions, the study found that cholesterol levels improved and were even likened to a similar effect that ‘can be obtained through a moderate-intensity physical exercise.’
Not bad.
A lack of good quality sleep has shown to throw out the regulation of ghrelin and leptin, which are two neurotransmitters that are thought to be central to appetite. To make matters worse, there’s also evidence that suggests that sleep deprivation can even influence your choice of foods, increasing tendencies to choose foods that are high in calories and carbohydrates!
Saunas are a great way to improve your sleep. They can help to influence your body into a parasympathetic state where rest and digestion is improved. So by regularly using your sauna, you may actually improve the quality of your sleep (although you can’t skip out on the hours!), and will help you rest and even aid in muscle recovery. It can also help curb your cravings and appetite.
So there you have it.
In a very roundabout way, we have taken a closer look into how saunas can influence weight loss. While saunas themselves may not directly result in the loss of fat, regular use has other benefits that would in turn influence your weight loss journey by burning slightly more calories, helping to build muscle (which in turn burns more calories), regulating your cholesterol (which correlates to weight loss), and improving sleep patterns (which curbs your appetite and cravings).
Govendar, S. What’s Water Weight?, https://www.webmd.com/diet/features/whats-water-weight#1
Gryka et al. The effect of sauna bathing on lipid profile in young, physically active, male subjects, https://pubmed.ncbi.nlm.nih.gov/25001587/
Howell, S & Kones, R, “Calories in, calories out” and macronutrient intake: the hope, hype, and science of calories., https://doi.org/10.1152/ajpendo.00156.2017
Levine, DI. The curious history of the calorie in U.S. policy: a tradition of unfulfilled promises. Am J Prev Med 52: 125–129, 2017. doi:10.1016/j.amepre.2016.08.012.
Magee, L. 8 Ways To Burn Calories and Burn Fat, https://www.webmd.com/diet/obesity/features/8-ways-to-burn-calories-and-fight-fat#
Selsby, J. T. et al. Intermittent hyperthermia enhances skeletal muscle regrowth and attenuates oxidative damage following reloading. doi:10.1152/japplphysiol.00722.2006 (2007).
It might seem comical to some to hear that there is a ‘proper’ way to sauna bathe. We normally think that it’s as simple as turning on the heater (or lighting the wood burning oven) and then entering once the sauna has warmed up sufficiently. However, if we take a look at Finland, we might find that there are a few more steps that most people miss out on that are considered crucial (and who are we to question the birthplace of the modern sauna?).
Before we get started, we ask that you look at the below instructional with an open mind. Many Finn’s that we have spoken to lament at how saunas are treated in the United States; many are poorly ventilated, lack sauna stones, and some gyms and spas do not even allow you to throw water over the stones even if they have them- which creates the desired löyly (pronounced something, but not entirely like ‘low-le’). At thermaliving we make sure that our saunas include the desired qualities needed for the perfect sauna experience; all that’s left is to follow the following 12-step guide and you’re well on your way.
So let’s get started, with our handy how-to guide for how to use a sauna properly:
It might seem strange to use your sauna butt-naked, and you certainly don’t have to, although it is quite common to do so. Whether you embrace the nakedness or shy away from it, we recommend that you lay down some towels as this will protect your backside from the wooden benches which can somehow become as hot as the sun!
You may have a traditional electric heater, a wood burning oven, an infrared sauna or a hybrid sauna. Whichever you have, get the heat going and allow your sauna to warm up to the appropriate temperature. Depending on your heater and the size of your sauna, this preparation time may vary, so check your particular specifications and be patient. You don’t want to sit there waiting for it to warm up- you’ve got better things to be doing!
It may be a solo affair, or an experience you share with friends and/or family. Once it has heated up sufficiently, now is the time to enter and start your session.
You may have noticed the word löyly earlier in this article. Don’t worry if that raised some eyebrows! It’s the Finnish name for the evaporating hot steam which rises from the sauna stones after you throw water over them. This elevates the humidity levels in the sauna, intensifying the heat and thus the sauna experience. See if you can outlast your friends!
Tip: This might not be traditional, but a few drops of essential oils in your water will release a pleasant scent when thrown over the sauna stones.
Birch leaves? Yes, that’s right. It’s quite common in Finland to have a whisk fashioned out of birch leaves which then massage yourself with while in the sauna. Other tree leaves are also used, such as eucalyptus or oak, but birch is the most common. To prepare it, you’ll want to pre-soak it and then soften them on the hot sauna stones.
Although, not like you’re making a cake. With your soaked and softened sauna whisk, gently whip/ massage yourself. This is crucial for many people as it is said to have a host of health benefits such as relieving muscle soreness, promoting blood circulation, cleaning the skin and more. Go on, give it a go.
Not much needs to be said here. But if you can get a friend to reach those hard to reach areas, why not?
Increase the humidity by adding more water to the sauna stones to get the lovely löyly. The increased humidity levels will make the sauna feel hotter, but the vapor paired with a microsalt ionizer (such as our popular SaltProX) can have some rather noticeable health benefits. We definitely recommend that you check it out!
Whether you are alone or with others, now’s the time to enjoy the heat. We recommend that you keep your sauna sets to a maximum of 15 minutes.
If you’d like to take your experience to the next level, you might also like to consider features such as chromatic therapy, internal reading lights, or built-in music systems as seen in the Medical 7 Ultra Full Spectrum Infrared Sauna.
Once your 15 minutes is up it’s time to take that cold plunge. If you are near a lake, just jump straight in. You could always of course, take a cold shower. Going straight from the heat into the cold may seem like a shock, but it does have benefits such as reduced inflammation, improved blood circulation and more. You’ll also get a great rush of endorphins which feels amazing. Remember to be mindful of your breathing and to slow down your heart rate. If you are able to control your breathing and thoughts, this can become a meditative practise.
When you are ready to leave the cold (this doesn’t need to be long), step out and relax for a few minutes. You’ll find some of our barrel and pod saunas offer the perfect space to relax with outdoor seating built-in (we highly recommend the Rustic Cedar Barrel Sauna with Panoramic View). You can end your sauna session here, or get ready for the next set in the sauna. Seasoned practitioners can have multiple sets in the sauna, with the entire session lasting up to an hour. That’s entirely up to you though. So, if you’re feeling it…
Simply rinse and repeat until you’re finished with your session.
And that’s how to properly enjoy your sauna. Trust us, this will definitely elevate your experience and if you are able to engage in a regular practise you’ll almost certainly reap increased benefits.
Who knows, you may even become addicted.
]]>To start off, let us state that this is in no form a direct treatment method, but instead, consider infrared saunas as an added precautionary measure to boost your resilience towards all kinds of infections: bacterial, fungal, and viral.
In addition to that, you can take your mind off things and allow yourself to enter a state of relaxation in the calming wood interior of our saunas. It’s a great way to spend time and disconnect for a moment.
The heat treatment from our infrared saunas is not just a healthy endeavor, but it can be shared as a bonding experience with family.
Let’s dig a little deeper into some of what we know about COVID-19.
According to Johns Hopkins Medical, “COVID-19, the disease caused by the new coronavirus, can cause lung complications such as pneumonia and, in the most severe cases, acute respiratory distress syndrome, or ARDS. Sepsis, another possible complication of COVID-19, can also cause lasting harm to the lungs and other organs.”
It is a known fact that our lungs act as the workhorse of our body and tirelessly supply us with energy in the form of O2 or Oxygen. Our health could be compromised if this organ is affected in any way, and this is why it’s serious business when it comes to caring for your respiratory system.
Similarities in symptoms between COVID-19 and a common cold were recently highlighted by health.com where they stated that “colds and flu are technically present year-round in the US" and their busy season begins ramping up in October and tends to peak between December and February, sometimes lasting until May, according to the Centers for Disease Control and Prevention. But this year, in addition to being worried about influenza and other respiratory viruses, people are especially worried about COVID-19—the symptoms of which, unfortunately, look very similar to those that accompany colds and flu.”
However, what we are currently dealing with is a new or novel coronavirus, “meaning that it mutated in some way and became more deadly,” explains Jeremy Brown, MD, director of the Office of Emergency Care Research at the National Institutes of Health.
With COVID-19 continuing to spread just like the common cold, this is an ideal time to give yourself that extra boost in your body’s line of defense and help avoid any long-term complications.
We believe in educating and sharing our mission of wellness - in our first blog, we highlighted the various benefits of sauna use and heat therapy ranging across both physical and psychological benefits. We also highlighted research that linked benefits directly to the Respiratory System - “regular sauna therapy indicated improved respiration in asthma and bronchitis patients. General respiratory function also showed improvement and having a ‘sauna session' twice weekly for six months reduced the incidence of the common cold by 50%.”
We believe in the old adage that ‘Prevention is Better than Cure’ and this could not be more relevant than at a time like this.
Accompanied by a vast range of therapeutic benefits, sauna use can help boost your immune system. Our engineered heaters treat your body by penetrating infrared light up to 2 inches into the body – this has an impact on deeper tissue such as your tendons and muscles, as well as your skin and joints. The heat therapy helps your muscles relax, provides pain relief, increases blood circulation, and causes a feel-good factor. This biological response triggered by the release of endorphins, the happy hormone, causes an all-body-and-mind relaxation experience like no other. Studies have also shown that regular infrared heat therapy may create a stacking effect, making it an ideal long-term solution. Come experience our infrared saunas for yourself.
Leah Groth Updated September 22, & Groth, L. (n.d.). These are the Key Similarities & Differences Between Coronavirus and the Common Cold. Retrieved from https://www.health.com/condition/infectious-diseases/coronavirus/coronavirus-symptoms-vs-cold
G. (n.d.). What Coronavirus Does to the Lungs. Retrieved from https://www.hopkinsmedicine.org/health/conditions-and-diseases/coronavirus/what-coronavirus-does-to-the-lungs
]]>While the origins of sauna use throughout world history is somewhat difficult to pin down, we typically look to Finland as the foundation of the modern sauna - in fact, did you know that the word sauna is one of the only Finnish words to have been adopted into the English language?
Word used to be that Finland has more saunas than cars, however that no longer appears to be the case. However, most Finns take a sauna bath weekly and grow up hearing the adage: ‘If the sauna, schnapps, and birch tar don’t help, then death is near.’
‘If the sauna, schnapps, and birch tar don’t help, then death is near.’
However, saunas and the use of heat therapy can be seen all over the world: the sweat lodge was traditionally used by certain indigenous populations in North America; Korea and Japan both famously incorporate bathhouses known as mogyoktang and sentō respectively; the Turkish bath or hammam is an important part of certain Islamic cultures; even the Roman Empire famously built large bath complexes known as thermae- some of which can still be visited, such as the Roman Public Baths in Bath, England.
More examples can be found throughout the world, which raises the question as to why various cultures employed the use of heat. Well, it may come as no surprise that besides from relaxation, saunas have been found to have certain health benefits.
A study on the effects of the sauna on diffusing capacity, pulmonary function and cardiac output in health subjects, Finnish saunas decrease pulmonary congestion and increase forced vital capacity, peak expiratory flow rate and forced expiratory volume in one second. That all sounds very complicated, but essentially research showed that regular sauna therapy indicated improved respiration in asthma and bronchitis patients. General respiratory function also showed improvement , and having a ‘sauna session twice weekly for six months reduced the incidence of the common cold by 50 percent.’ (Crinnion, 2011)
While some may believe that regular sauna use is detrimental to one’s cardiovascular system, there is in fact little association between increased regular sauna use and increased mortality from sudden cardiac death. Studies have shown that there is indeed increased cardiac output during a sauna session, which suggests a slight workout for your heart.
Myocardial infarction is more commonly known as a heart attack, which occurs when blood flow decreases or stops to a part of the heart, causing damage to the heart muscle.
A study on a group of men who had experienced heart attacks in the previous 4-6 weeks of the study showed no adverse effects from sauna use. Sauna use increased cardiac workload similar to brisk walking, however the caveat here is that while there is a reduction in cardiac stress during saunas, it is slightly less than that found during exercise.
Hypertensive heart disease refers to those conditions caused by high blood pressure. Siewert et al. showed evidence that taking saunas just once every two weeks resulted in increased blood flow being pumped out of the heart with every beat. A further group of 46 men saw a decrease in blood pressure similar to those using anti-hypertensive medication.
What’s more is that there also appears to be some correlation in assisted weight loss, with some studies showing weight loss in individuals exercising moderately and with regular sauna use to be 1.8 times greater than those solely exercising.
In 2005 a team of Japanese scientists studied how thermal therapy could influence a loss of appetite and subjective complaints in patients with mild forms of depression. Over a four week period, they found that there was a statistically significant improvement in appetite, ability to relax and even a reduction in complaints relating to physical discomfort.
Speaking of physical discomfort, a study conducted by a different team of Japanese scientists found that there was a statistical improvement in patients experiencing chronic pain when undergoing sauna therapy five days weekly for four weeks. At the end of the program, the study group reported diminished pain behaviors and had statistically lower anger scores. Furthermore, a two-year follow-up revealed that 77% of that group had returned to work, compared with a group who did not undergo sauna therapy, with only 50% having returned to work.
Sauna use has a long history with remarkably low cases of mortality which suggests that regular use is generally safe. There is a growing body of evidence on the clinical use of saunas for therapeutic purposes, and such use may even be an underutilized treatment for a variety of problems.
Most adverse effects are generally linked to the consumption of alcohol prior to entering the sauna, and pregnant women are certainly not recommended to engage in sauna use.
Please note that any information contained within this article or associated links should not be taken as medical advice. For any such advice you should consult your physician before using a sauna.
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