Benefits of Using a Dry Sauna
Dry saunas have been cherished for centuries across various cultures for their physical, medicinal, and even spiritual benefits. Modern research is now catching up, exploring how regular sauna use can support cardiovascular health, stress management, and more.
This article dives into the tradition of dry saunas and the science-backed benefits they offer for overall well-being.
Exploring the Tradition of Saunas
Dry saunas, particularly Finnish saunas, are heated to temperatures ranging from 150-175°F using a stove called a kiuas. The heat is transferred to rocks, and users can pour water over them to adjust the humidity, typically kept below 20% (Lamb, 2009). These saunas, often constructed from cedar wood, have long been used by cultures worldwide, including the Finnish, Japanese, and Native American communities, for their rejuvenating and healing properties.
In modern times, saunas are widely appreciated for their potential health benefits, with early studies suggesting promising results.
Key Health Benefits of Dry Sauna Use
Improved Cardiovascular Health
Regular sauna use may reduce blood pressure, improve circulation, and lower the risk of cardiac events. It has also been linked to improved heart function and reduced overall mortality (Hussain & Cohen, 2018).
Relief from Chronic Pain
Saunas can alleviate pain associated with arthritis, chronic fatigue syndrome, and fibromyalgia by relaxing muscles and reducing joint discomfort (Andonian, n.d.).
Stress Reduction and Better Sleep
Sauna sessions help lower cortisol levels, promoting relaxation and improving sleep quality. This makes saunas a great tool for managing everyday stress.
Cognitive Health Benefits
Regular sauna use has been associated with a decreased risk of neurodegenerative conditions like dementia, although more research is needed to confirm these findings (Hussain & Cohen, 2018).
Enhanced Circulation and Detoxification
The intense heat of saunas promotes sweating, which improves blood flow and helps eliminate toxins from the body.
Research Supporting Sauna Benefits
A systematic review of studies conducted between 2000 and 2018 analyzed 40 clinical trials, including 13 randomized controlled trials, to examine the health effects of sauna use. The findings indicated:
Improved cardiovascular health and reduced risk of heart disease
Decreased overall mortality rates
Alleviation of symptoms in patients with rheumatic and chronic pain conditions
Reduced incidence of dementia (Hussain & Cohen, 2018)
While these results are encouraging, it’s essential to note that many of these studies involved small sample sizes. More robust, randomized studies are needed to confirm these benefits.
Safe Practices for Sauna Use
To maximize the benefits of sauna use, it’s important to follow these safety tips:
Hydrate well: Drink water before and after each session to prevent dehydration.
Start slow: Begin with 10-15 minute sessions and increase as your body adapts.
Consult your doctor: If you have a chronic illness or heart condition, seek medical advice before using a sauna.
Conclusion
Dry saunas provide a relaxing and effective way to support cardiovascular health, relieve chronic pain, and promote overall wellness. Rooted in centuries of tradition, saunas continue to offer physical and mental health benefits that are now backed by science.
Whether you’re new to saunas or a seasoned user, incorporating regular sessions into your wellness routine can help you de-stress, detoxify, and support long-term health. Start small, stay hydrated, and enjoy the rejuvenating effects of this timeless practice.
References
Andonian, N. (n.d.). The 13 sauna benefits for your health and body . GoodRx. https://www.goodrx.com/well-being/alternative-treatments/sauna-benefits
Hussain, J., & Cohen, M. (2018). Clinical effects of regular dry sauna bathing: A systematic review. Evidence-Based Complementary and Alternative Medicine, 2018, 1–30. https://doi.org/10.1155/2018/1857413
Lamb, R. (2009, September 14). How saunas work. HowStuffWorks. https://health.howstuffworks.com/skin-care/beauty/skin-treatments/sauna2.htm
Swedish Finn Historical Society. (n.d.). The sauna. Swedish Finn Historical Society. https://www.swedishfinnhistoricalsociety.org/the-sauna/