Why the sauna is very good for you

We should all go to the sauna. Few activities, so simple and easy, with no particular contraindications, provide so many benefits to the body and mind: it protects against winter illnesses, strengthens the immune system, delays aging and the risk of dementia, and improves skin elasticity. But above all, it improves mood and eliminates stress. All this with a few sessions in a heated environment between 70 and 100 degrees.

Origini

The homeland of the sauna is Finland, where the word means "winter home." And when we're in a sauna, especially given the proper guidelines, we feel like we're in a room at home. Tampere, the second city of Finland, is considered the world sauna capitalThe first models used stones heated by wood fires: they were shelters built over a hole in the ground, and the heat was used for sweating and purification. The origins of the sauna are uncertain, but we're talking about at least 2 years ago. Today, it's a widespread activity everywhere, and there's hardly a hotel, from the very four and up, that doesn't have a small sauna facility.

Benefits

But the sauna's enormous global popularity is due to a scientific fact: its many benefits. Let's see what the most important ones are.

• Thanks to the heat that is absorbed by the body, the sauna allows you to eliminate, through the skin, impurities and toxins: a natural detoxification mechanism.
• It makes the skin brighter. This is also an effect of sweat, which opens the pores and, by cleansing the skin, makes it brighter, more elastic, and toned. Among other things, the sauna makes people look younger because it improves skin hydration, reduces oiliness, and maintains an optimal pH balance. Along with the skin, the sauna also purifies the scalp.
• Relieves stress. The heat, the quiet and peaceful environment, the general relaxation: these are all conditions that allow, thanks to the sauna, to increase the production of endorphins, which reduce stress and improve mood.
• Improves blood circulation. The high temperature dilates the blood vessels, bringing more oxygen and nutrients to the tissues and thus improving blood circulation.
• Strengthens the immune system. Through regular sauna use, the body acclimates to moderate thermal stress, which increases the production of white blood cells and strengthens the immune system.
• It has an anti-aging function. Strengthening the immune system can prevent the effects of aging and an article published in 2020 on Preventive Medicine Reports showed that people who visited a sauna nine to 12 times a month had a 53 percent lower risk of developing dementia over the next two decades.
• Relax your muscles. This benefit is also linked to the heat, which relieves muscle tension: in fact, the sauna is recommended for people who regularly participate in sports.
• Improves sleep. This is an indirect but very important effect, linked to the psychophysical well-being brought about by the sauna. By lowering stress, and by improving mood, the sauna can significantly improve the quality of life
• An aid against allergies. Another indirect effect, this time linked to increased immune defenses.

The sauna and its benefits for the heart

The Universities of Bristol, Jyváskyla, and Eastern Finland have conducted the most comprehensive study on the effects of saunas on human health. The research, which involved a review of over 70 studies on the topic, was published in Mayo Clinic Procedures and the results are very interesting. Thanks to the sauna, the risk of infarct is reduced by 62 percent, hypertension of 47 percent, and of respiratory diseases of 41 percent. Even the risk of Alzheimer drops by 65 percent with the cure-all of the sauna.

Sauna and winter infections

A study from the University of Vienna showed that adults who regularly use saunas contract significantly fewer colds than other people. Another 2022 study, conducted by experts from the University of Bristol, found that taking a sauna at least twice a week helps prevent winter ailments and colds. pneumonia.

Sauna makes you happier

A recent research published in theInternational Journal of Circumpolar Health, A study conducted by a team of researchers from Uppsala University in Sweden on a group of almost 1.000 people aged between 24 and 71 has provided an indication that had never been demonstrated before: people who go to saunas are happier (also because they sleep better) and have higher energy levels than those who don't.

The sauna doesn't make you lose weight but it burns calories

Among the many benefits of a sauna, weight loss isn't one of them: a sauna doesn't make you lose weight. And the reason is scientific: during a sauna, unlike other physical activitiesMuscles don't strain, so they lose fluids, not fat. As soon as you eat and drink the first time after a sauna, you'll return to your starting weight within a few hours. On the other hand, even if there's no weight loss effect, a fifteen-minute sauna (an acceptable average time) can burn around 300 calories. This certainly means better health. metabolism. Furthermore, the elimination of toxins, combined with increased blood circulation, can determine a rapid elimination of lactic acid and a reduction of fat in the areas affected by the cellulitis.

How to do a sauna

To enjoy a sauna properly, it is essential to pay attention to some simple precautions.

• Before entering In the heated room, remember to take a warm (not hot) shower to mitigate the temperature change and dry yourself. Conversely, after the sauna, the shower should be cold, or at least cool, around 15 degrees.
• After the sauna, the shower should be taken starting from the feet, then moving up towards the legs, trunk and head.
• Never do Sauna after meals. Avoid saunas on an empty stomach or after eating heavily.
• The high temperatures They cause significant water loss from the body. Therefore, it's important to drink both before and after the sauna to avoid dehydration.
• If the heat is insufficient, You can throw cool water onto the hot stones using a bucket of water that's usually available in the room. This creates steam, increases humidity, and intensifies the heat.
• It would be preferable to enter the sauna naked, But you must respect the rules of the place where you're doing it. If you must cover up, do so with a towel wrapped around your waist. As for swimsuits, avoid those made of synthetic materials that don't allow your skin to breathe.
• The sauna can be dry or humid: When you're just starting out, it's best to choose a dry sauna, which is more common and easier to tolerate. A wet sauna has a higher amount of steam, and therefore requires less resistance.
• The sauna is definitely not recommended. to children under ten years of age because their lymphatic system is not yet fully developed.

How long should you stay in the sauna?

There's no hard and fast rule, and remember that a sauna is a time for relaxation and physical and mental well-being: everyone has their own time and should choose based on their own personal condition. Don't rush it, and don't overdo it by staying at high temperatures. Generally, the recommendation is to stay in the sauna for 12 to 15 minutes, starting with 4-5 minutes, then exit, cool off, and re-enter.

How many saunas can you do?

 According to some studies conducted in Finland, a sauna can be done even once a day, but even once a week, if done correctly, produces its beneficial effects.

Who can't go to the sauna?

The sauna has no particular contraindications, but it's not suitable for everyone. It's especially not recommended in these circumstances.

• Heart problems. If you suffer from conditions such as heart failure or ventricular tachycardia, it is best to avoid exposure to the heat of the sauna.
• Infections. If you have a fever or suffer from bronchial asthma, the sauna is not the right place. Therefore, we wait until we're well before taking a session.
• Skin diseases. If you have eczema, sexually transmitted diseases, or unhealed wounds, avoid exposing your skin to intense sweating. Therefore, even in these cases, visiting a sauna is not recommended.
• Pregnant women They should avoid it due to the risk of overheating, dehydration, and fainting, especially in the first weeks of pregnancy.

Types of sauna

There are different types of saunas, depending on the chosen temperature. Each is distinguished by the benefits it provides to the body and the way it is used. The most well-known is the classic Finnish sauna, but there are many others, which are updated every year.

Finnish sauna. This is a hot air treatment, requiring a cabin with a jet of hot, dry air at temperatures between 80 and 100 degrees Celsius. First, you take a hot shower, then enter the cabin for 10 minutes, and then exit for another warm shower. This procedure is repeated two or three more times in the hot air sauna, before immersing yourself in a cold tub for a minute.

ADVANTAGES: The Finnish sauna promotes sleep and well-being by releasing endorphins, the feel-good hormones.

Salt sauna. It's performed in salt caves, whose walls are covered with Black Sea salt or salt from mines. The temperature is around 50 degrees Celsius, and the duration is about half an hour. In less than an hour, it provides the same benefits to our bronchial tubes as a three-week beach vacation.

ADVANTAGES: We breathe air rich in negative ions, which neutralize the pollutants we breathe every day, especially if we live in cities.

Infrared sauna. One of the most modern methods involves the use of invisible rays, which heat the body directly without heating the air around it.

ADVANTAGES: This type of sauna provides targeted heating to the body, without excessively raising the surrounding temperature. This way, we feel the temperature difference less.

Steam sauna. It's well known, especially in Arab countries, as the "Hammam." It's a humid air bath, taking place in three stages, spread across three rooms: a warm one, a hot one (at 50 degrees Celsius), and a cool one. In this case, the session lasts an average of two hours and concludes with a cool shower.

ADVANTAGES: A steam sauna has a draining effect and helps eliminate toxins. It also helps achieve smooth, radiant skin.

Herbal sauna.  It stands out from other spas for its lower temperatures, a maximum of 50 degrees, taking advantage of the benefits of aromatherapy. Water is drawn from the tub, placed on an infrared heater, and poured over a bundle of medicinal herbs such as lavender, which releases a fragrant steam.

ADVANTAGES: It is also suitable for those who cannot tolerate high temperatures as it has a gradual progression.

Celtic sauna. It reaches temperatures of up to 100 degrees Celsius and uses a circular cabin with a conical roof, made from rough-hewn logs. It takes its name from the people who first used it and is particularly popular as an alternative to the Finnish sauna.

ADVANTAGES: The Celtic sauna strengthens the immune system and helps prevent muscle pain.

Bio-sauna. The temperature never exceeds 60 degrees, but the humidity fluctuates between 50 and 70% due to the steam. This can also be used by those who don't like excessively high temperatures.

ADVANTAGES: By using a low temperature, it helps open the pores and release liquids gradually.