December 19, 2024
Are Saunas Good For You – Plus, Do They Help You Lose Weight?
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Are saunas good for you?
It might seem counterintuitive to place your body under the stress of the extreme hot temperatures like the heat in a sauna. Saunas are effective at mimicking the physiological effects of mild cardiovascular exercise, so it should come as no surprise that saunas are both good for you, and can help with weight loss efforts.
Saunas, in the form of infrared, traditional, steam or popular infrared sauna blankets, all provide some degree of heat stimulus. Whether it be heat from the increasing of the ambient air temperature, or directly heating the body as seen in infrared style saunas, the heat stress places the body under a hermetic stress which is beneficial on a number of levels.
In this article we give you the drop on why saunas are good for you, do they help you lose weight (if that is your goal) and what the main differences are between traditional vs infrared vs steam saunas. By the end of this you will most probably be booking in a session to turn up the heat.
Why Saunas Are Good For You – Benefits of Saunas
Saunas offer numerous health benefits that make them a popular relaxation and wellness choice. Here are some reasons why saunas are good for you:
Stress Reduction: Saunas provide a tranquil environment that promotes relaxation. The heat and the calming atmosphere can help reduce stress levels and provide mental clarity.
Improved Circulation: The high temperature in saunas causes blood vessels to dilate, which in turn enhances blood circulation. Improved circulation can help with muscle recovery, relieve tension, and promote cardiovascular health and overall longevity.
Detoxification: Sweating is the body’s natural way of eliminating toxins. Saunas induce profuse sweating, aiding in the removal of impurities and chemicals from the body, promoting skin health, and potentially reducing the risk of skin conditions.
Pain Relief: Saunas can help alleviate muscle and joint pain, making them a popular choice for individuals with arthritis, sore muscles, or chronic pain conditions like fibromyalgia.
Improved Sleep: Regular sauna sessions can lead to better sleep quality. The relaxation and the drop in body temperature after leaving the sauna can help you fall asleep faster and enjoy deeper sleep.
Brain Health: There is evidence to suggest that a habituated sauna routine can reduce the risk of developing neurodegenerative diseases like Alzheimer’s and Dementia.
How Saunas Can Help Weight Loss
While saunas can contribute to weight loss, it’s essential to understand that they are not a direct solution for shedding pounds. Here’s how saunas can help with weight loss:
Increased Caloric Burn: Saunas elevate your heart rate and metabolism due to the elevated body temperature. This can lead to a temporary increase in calorie expenditure. However, this calorie burn is relatively modest and should not be relied upon as the primary means of weight loss.
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Water/Fluid Weight Loss: Sauna sessions cause significant sweating, resulting in water loss. This can lead to a temporary reduction in body weight, but it is primarily water weight and not fat loss. Staying adequately hydrated is crucial to avoid dehydration.
Improved Metabolic Health: Regular sauna use may have a positive impact on metabolic health, potentially aiding in long-term weight management. It can help improve insulin sensitivity, which is crucial for maintaining a healthy weight.
Complementary to Exercise: Sauna use can be complementary to a healthy diet and regular exercise regimen. It can help relax muscles post-workout and promote recovery, enhancing your overall fitness routine.
Saunas Have Risks Too
While saunas offer many benefits, it’s essential to be aware of the potential risks associated with their use. As saunas produce a stress to the system it is important to be aware of some of the risk, which include:
Dehydration: Excessive sweating in a sauna can lead to dehydration if you don’t replenish lost fluids adequately. Ensure you drink plenty of water before, during, and after a sauna session.
Heat-Related Illnesses: Prolonged exposure to high temperatures can lead to heat exhaustion or heatstroke in susceptible individuals. It’s crucial to limit sauna sessions to a safe duration and temperature.
Blood Pressure: Saunas can cause a temporary increase in blood pressure due to the body’s response to heat. Individuals with hypertension should exercise caution and consult a healthcare professional before using saunas.
Skin Irritation: Some individuals may experience skin irritation or exacerbation of skin conditions like eczema or psoriasis in the sauna. It’s essential to listen to your body and avoid sauna use if it leads to discomfort.
How Hot Is a Sauna?
Saunas typically range in temperature from 150°F to 195°F (65°C to 90°C). However, the specific temperature and time to set your sauna session can vary depending on the type of sauna and personal preference. Traditional dry saunas are usually hotter, while infrared saunas operate at a lower temperature but still provide similar health benefits due to their ability to heat the body directly.
While a traditional sauna is generally somewhere around the 80-90 degrees Celsius mark, the average infrared sauna operates at about 60-70 degrees Celsius. The type of sauna you are using will determine both the set temperature and the length of time that is generally safe to stay in. Most commonly, people use a traditional sauna for between 10-20 minute intervals, whereas an infrared sauna session may average 35-45 minutes.
It is important to consider your temperature and current state of health and stay safe to avoid heat related injuries. Always hydrate well before, during and after saunas no matter the type.
What To Wear In A Sauna?
In some places, nothing at all! In most saunas, it’s customary to wear little to no clothing, such as a swimsuit or a towel. What to wear in a sauna really depends on the location and cultural norms of the sauna you are using. However, always follow the sauna etiquette rules of the establishment you are in, as they may have specific clothing requirements.
Differences Between Traditional vs Infrared vs Steam Saunas
Traditional Saunas: These use heated rocks or an electric heater to create dry heat. Temperatures can reach 150°F to 195°F. They promote intense sweating and are popular for their relaxation and detoxification benefits.
Infrared Saunas: Infrared saunas use infrared heaters to directly heat the body rather than the air, resulting in a lower ambient temperature (typically around 120°F to 150°F). They are known for their ability to penetrate the skin, offering similar benefits as traditional saunas with a milder experience.
Steam Saunas (Steam Rooms): Steam saunas generate humid heat with temperatures ranging from 110°F to 120°F. They are known for their respiratory benefits due to the moist air, which can help with congestion and respiratory conditions.
Frequently Asked Questions
Saunas can aid in temporary weight loss primarily through water loss and a slight increase in caloric expenditure.
Sauna use can promote relaxation, improve cardiovascular health, and aid in muscle recovery.
Sauna use can pose risks, particularly for individuals with certain health conditions; consulting a healthcare professional is advised.
While all sauna types can lead to temporary water weight loss, the effectiveness in terms of long-term weight loss may not significantly vary.
Regular but moderate use is recommended; however, individual tolerance and health conditions should guide frequency.
Sauna use can improve circulation, which may positively affect skin health.
Hydration before and after sauna use is crucial to replace lost fluids due to sweating.
Pregnant women are generally advised to avoid saunas, and should always consult with their healthcare provider.
Final Word
In short, yes, saunas can be an effective tool to use complimentary to a multifaceted approach to weight loss. Saunas can be a valuable addition to your wellness routine, offering relaxation, stress relief, and potential health benefits. However, it’s essential to use saunas responsibly, stay hydrated, and be aware of individual health considerations.
Always consult with a healthcare professional before starting any sauna regimen, especially if you have underlying medical conditions. Saunas are most effective when used in conjunction with a balanced diet and regular exercise as part of a holistic approach to health and well-being.