For many years, Finns have been aware of the advantages of sauna, but the rest of the world is gradually gaining an insight into them too!

I have made taking a sauna daily a regular part of my life since I began visiting Finland, and years of scientific studies have shown the benefits of this.

What Is a Sauna?

Healing through the use of heat has been a part of human practice for millennia, having origins in the Mayan civilization (2000 BC), followed by the Greeks and Romans (300 BC). Nowadays, saunas have become a part of many traditions, like the Finnish saunas, Swedish bastu, Russian banyas, Korean jjimjilbangs and Japanese sento.

The phrase “sauna” can refer to any type of enclosed space or apparatus built to offer the user either a dry-heat or a steamy-heat experience. Saunas that give off both near and far infrared light now exist and claim to be able to heat the body more effectively.

Types of Saunas

There are multiple types of saunas, including:

• traditional dry saunas, which can be heated with fire, hot stones, gas, or electricity (popular in Scandinavian or Finnish culture)
• steam saunas, where you can generate steam by applying water on the heating element (often found in spas and gyms)
• infrared saunas, which use invisible light within certain frequencies to penetrate and heat up the body’s tissues directly (smaller home units are available)

Infrared saunas can further be broken down in to 3 types:

• near infrared saunas
• far infrared saunas (often abbreviated FIR)
• full spectrum infrared saunas

Infrared Sauna vs Traditional Sauna

An infrared sauna is a recent innovation that requires electricity to work. Around the time that light bulbs were invented in the 1800s, Michigan-based Dr. John Harvey Kellogg created an apparatus composed of them which he called an “electric light bath.” These bulbs gave off a lot of near infrared light.

After he had showcased his creation at the Chicago World Fair, a German businessperson took advantage of the device and replicated the pattern, making it available for purchase throughout the world due to its remarkable restorative features. Rumor had it that this gadget worked wonders and eliminated the King of England’s gout!

How Infrared Saunas Work

Rather than relying on the air to warm up the body, infrared saunas rely on light waves at frequencies just under those of red light that penetrate to a depth of 1.5 inches below the skin to directly heat the body. Even though we cannot witness it with our own eyes, we are able to detect the warmth of its luminosity through the pleasant sensation it brings.

The way infrared saunas operate is a process referred to as photobiomodulation, which is a fancy term for a type of treatment involving the use of light.

What Is Photobiomodulation?

Quantum physics suggests that certain light frequencies can energize molecules. The molecule that has been “excited” begins to go through a process of releasing the energy it had stored due to the higher frequency light. Upon completion, the molecule goes back to its normal state, usually emitting light at a lesser frequency.

It is possible to witness the operation that occurs daily inside of a fluorescent lamp. This is when ultraviolet light arouses chemicals in the lamp to radiate visible light.

Photobiomodulation is when living organisms utilize this process. This is where the distinction between near and far infrared comes in:

Near Infrared Saunas

The mitochondria, the powerhouse of the cell, can be activated by higher frequency red light as well as near infrared light ranging from 0.8 to 1.5 µm. This activity enhances mitochondria activity, setting off multiple restorative activities inside the cells, for example producing more cellular energy (ATP), mitigating oxidative strain, and decreasing irritation.

Far Infrared Saunas

Researchers are continuing to investigate why the far infrared light spectrum has such a positive effect on well-being, however it has been backed up by more medical studies than other spectrums of infrared light.

Rather than activating mitochondria enzymes, far-infrared light (5.6–1000 µm) influences cellular well-being by activating water molecules. Far infrared radiation can not only generate heat, but it may also help enhance cell function by ordering the molecules of water that are near the mitochondria.

Which Sauna Is Best?

The research is still out on this. The bulk of the research that has been done is concerning classic saunas, which suggest that the warmth is the primary reason for its positive effects. Though some companies assert that infrared saunas offer more advantages, we have yet to find research that proves this. Infrared saunas tend to be a more cost-effective and space-efficient solution, thereby making them viable for the majority of people.

What Are the Health Benefits of Sitting in a Sauna?

Whether it is dry or humid, the results of warmth remain the same. You will obtain the same advantages regardless of whether you work out strenuously in a steam bath or a sauna.

Steam rooms may also be advantageous to those suffering from respiratory ailments such as asthma or allergies. Medicines used to treat such respiratory issues could dry out the airways. Steam will increase the humidity and encourage the lungs to expand slightly more, while also putting moisture into the breathing passages. Having difficulty with congestion? A steam bath can be used as a humidifier to open up your nasal passages and allow you to breathe easier.

Studies have been conducted examining the advantages of dry saunas.

1. Improved Circulation

Heat or activity that warms your body temperature can make your heart rate increase, which in turn boosts your circulation, according to Denise Millstine, MD, a doctor at Mayo Clinic’s family medicine practice in Scottsdale, Arizona.

Dr. Parikh states that spending time in a sauna is akin to slowly walking on a treadmill. Due to the hot weather, your heart needs to pump more vigorously in order to disperse your blood, resulting in some cardio activity even though you are just seated in the heat. It should be noted, however, that it cannot replace physical activity which has numerous other positive effects on the body.

2. Lowered Blood Pressure

Dr. Millstine believes that using a sauna can help reduce your blood pressure, but it would not be recommended if you have high blood pressure that is not being monitored or managed.

Studies show that regular sauna bathing in the traditional Finnish style is linked to decreased overall blood pressure. Dr. Millstine explains that, similar to physical activity, your blood pressure would first spike, but in the long run, it could lead to improved blood pressure control and a lower reading.

It is evident that sauna use can lead to improved cardiovascular health. Dr. Parikh has revealed that frequent sauna usage (4 times a week for a duration of 20 minutes) can substantially reduce the odds of having a heart attack, stroke, or even dementia.

3. Stress Relief

Dr. Millstine states that sauna bathing is a customary element of Scandinavian culture and serves as a beneficial method for relieving tension and calming the mind. A 2018 study which was published in the Medical Principles and Practice journal indicated that using a sauna can diminish the stress hormone cortisol by up to 40%.

If you make using a sauna into a customary habit and you can access it without much difficulty, for example when you are traveling home from your job for a brief period, or you can socialize while using the sauna, it could probably lower your levels of pressure.

4. Glowy Skin

A sauna can be beneficial for your skin since it promotes more blood circulation in your skin before you start perspiring.

Dr. Millstine says that using saunas regularly can make the skin more resilient, giving it a more tightened and flexible look, which is beneficial not only for its appearance but also for its ability to act as a protectant for your overall health.

5. Reduced Joint Stiffness And Muscle Soreness

A sauna session is an excellent option to help relax those tight muscles after exercising.

Dr. Milstine states that the warmth could make your muscles more flexible and resilient, which could possibly reduce post-exercise soreness. Individuals who have rigid joints and physical misery profess to find saunas useful in alleviating discomfort. Utilizing a sauna can also be beneficial in easing tension-type headaches because it can diminish the muscle pain associated with them, according to the speaker.

6. Stronger Immune System

Sauna use is not necessarily associated with improved immunity; however, it can induce a sense of calm and reduce tension, which reduces the body’s ability to fight off illnesses. It has also been demonstrated that regular use of saunas can reduce the number of inflammatory substances in our bodies, which can also interfere with our immune system reactions.

7. Better Mood

Studies suggest that sauna sessions may have the ability to improve one’s emotional state, likely due to the feeling of peacefulness it brings. In Finland, one study found that men who took saunas regularly had a decrease in the threat of psychosis, and a separate study showed that using saunas frequently could reduce the hazard of dementia and Alzheimer’s disease.

Dr. Millstine commented that it is uncertain whether the advantages associated with sauna use are directly connected to it, or if they are the result of adhering to a wellness-oriented lifestyle that involves spending time with others and being relaxed. It looks like there are some benefits to the brain and mental health from using a sauna, regardless of how often it is done.

How to Get the Benefits of a Sauna

The issue is that saunas cost a lot of money and not everybody enjoys them. We looked into the multiple health benefits associated with a sauna and prioritized allocating the funds, although it was not an easy choice to make.

We concluded that it was more cost-effective to purchase our own exercise equipment instead of getting a gym membership for my partner and I (included with childcare) when we realized that it was equivalent to the expense of the sauna in our local gym. Instead of exercising at the gym with access to a sauna, we opted to buy a low-EMF infrared sauna for our home and some workout equipment to use, including kettlebells, free weights, and a pull-up bar.

If you don’t have much room or money, you should consider buying a sauna wrap. I would rather be in a sauna, however I do own two sauna blankets for use at home. I have tried out the Heat Healer and Higher Dose, and I can vouch for both of them.

Focus on the Heat

We gradually increased the amount of time spent in the sauna, eventually spending as long as thirty minutes each session due to the beneficial effects of the heat. I have really enjoyed using the sauna – it’s incredibly calming and my skin has been looking much better! I liken the sauna to a “calm chamber” and frequently hear podcasts while I’m relaxing in it.

Does Using a Sauna Help You Burn Fat?

It is believed that the effects experienced by your body while in a sauna are comparable to the changes after a physical activity of moderate to strenuous level (i.e. walking). Additionally, sauna use can enhance metabolism. This requires an in-depth investigation as the information about this is not uniform.

Any pounds dropped due to sweating will only be water weight, both when using the sauna and the steam room. And that’s not the same as fat loss.

Jeff Gladd, MD, an integrative medicine physician and the chief medical officer at Fullscript, explains that when we use a sauna, our bodies increase our internal body temperature, prompting them to redistribute our blood to the surface of our skin, causing us to sweat and thus avoid overheating. Your body utilizes the extra water it is storing to lower your temperature. But once you drink fluids again, you will likely regain the weight rapidly. If you are aiming to slim down and reduce excess body fat, the most effective approach is to stay with a combination of physical activity and a nutritious diet.

Another myth? The concept is that you can rid yourself of the effects of an alcoholic beverage consumed the previous night by using a sauna. Dr. Millstine explains that perspiration isn’t effective in helping your body digest things ingested such as food or alcohol, although perspiration will assist in removing products applied to the skin, like sunblock.

Are There Any Risks to Using a Sauna?

You are mainly at risk of becoming dehydrated and feeling faint due to the heat. It is essential to ensure you are amply hydrated both prior to and following your sauna or steam bath. It is recommended to avoid using the sauna if you have recently had a cardiac-related issue, such as a heart attack or hypertension.

Dr. Millstine suggests that pregnant women, individuals who suffer from autonomic dysfunction, chronic respiratory problems, or cardiac issues, and those who are generally debilitated should ask their doctor for advice prior to visiting an indoor facility.

Everyone handles heat and humidity differently. It’s always advisable to consult with your medical professional if you are worried about something.

How Often Should You Sauna (& for How Long)?

It is common for Finns to take a sauna each day, so it is generally healthy for those in good condition to utilize one every day.

The majority of studies suggest that, provided a person is in good health and able to put up with saunas, regular use of them can bring great advantages. Research has indicated that the most beneficial outcomes are seen in those participating in 4-7 sauna sessions in a week, which last for a minimum of 20 minutes.