Sauna bathing for health and well-being

For millennia, sauna bathing has been practiced across the globe for its diverse benefits, ranging from hygiene and health to social and spiritual purposes.

Finland stands out as a nation with a deeply ingrained sauna culture, integrated into the lives of its people for generations. With 3.3 million saunas for a population of 5.5 million, between 60 to 90 percent of Finns indulge in sauna sessions at least once a week. Sauna bathing in Finland extends beyond mere physical cleansing; it encompasses a mental and emotional rejuvenation, fostering a sense of inner peace. This cultural significance has led to its recognition by Unesco as being an integral part of Finland's 'Intangible Cultural Heritage.'

Traditional Finnish saunas involve short exposure times of around 5 to 20 minutes at temperatures between 80°C to 100°C. These saunas feature dry air interjected with increased humidity by pouring water over heated rocks. However, in recent times, infrared sauna cabins have gained popularity. Operating at lower temperatures (45°C to 60°C) without additional humidity, these saunas employ infrared emitters at different wavelengths. Both traditional Finnish and infrared sauna bathing incorporate cooling-off rituals and encourage hydration with oral fluids before, during, and after the sauna experience.

The benefits of sauna bathing

Physiologically, sauna bathing induces a rise in skin and core body temperatures. As blood vessels near the skin dilate, cardiac circulation increases, causing the heart rate to elevate, much like during moderate exercise. Over time, regular sauna use can lead to a potential reduction in blood pressure.

Scientific research supports the myriad benefits of sauna bathing. A systematic review conducted by Joy Hussain and Marc Cohen in 2018 revealed that frequent dry sauna sessions are associated with improved outcomes, such as reduced overall mortality, decreased incidence of cardiovascular events and dementia (especially in men), and potential benefits for individuals with various conditions, including rheumatic diseases, chronic fatigue, chronic obstructive pulmonary disease, and allergic rhinitis. Athletes seeking enhanced exercise performance may also find advantages in sauna use.

The positive effects of sauna bathing are not only physical. Individuals often report improved well-being, increased pain tolerance, and other self-assessed symptoms, indicating beneficial psychological impacts. This may be attributed to factors like the regulation of the stress hormone cortisol, as well as the release of endorphins and serotonin, the ‘feel-good’ chemical.

Are there any risks associated with saunas?

Despite its many benefits, some individuals should exercise caution when using saunas. People with cardiovascular issues, epilepsy, or high/low blood pressure should seek advice from their doctors regarding suitability. Men should be aware of a study suggesting a temporary reduction in sperm count, concentration, and motility due to sauna bathing. However, the main risks associated with sauna use are dehydration and dizziness caused by the heat, so maintaining proper hydration is essential. As always, consult a healthcare professional before using a sauna if you have any concerns.