Health effects of sauna on the body

Sauna bathing is an essential activity in many European cultures, where it has a long tradition . Saunas are used primarily for rest and relaxation, in some cultures it is an important social event . Recently, the culture of sauna bathing ( as well as hardening ) in the Czech Republic has begun to spread , and we have therefore focused on the health benefits of sauna bathing and especially on the effects of sauna on the body .

How does a sauna affect the human body?

By warming up the body and increasing the internal temperature of the body core, we induce a certain stress response . Our body's thermoregulatory response tries to prevent further increase in body temperature and thermal damage to the organism . Protective changes take place both at the level of organ systems (neuroendocrine and cardiovascular systems) and at the level of cells. In principle, during a sauna, blood vessels dilate , heart rate increases , and blood rushes to the peripheral parts of the body. At the cellular level, we observe an increase in heat shock proteins and transcription factors important for cellular functioning.

During sauna use, the body also gradually begins to lose water in the form of sweating - depending on the body structure, we sweat an average of 50-80 ml of sweat every 5 minutes that we spend in a Finnish sauna at a temperature of 80-90 ° C. If we adhere to the upper limit of the recommended time in a Finnish sauna (max. 15 min), we will lose between 250 - 400 ml of sweat.

Regular exposure to heat stress and the use of defense mechanisms will gradually increase the resistance of some organs and thus prevent diseases of the heart (heart failure), blood vessels (high blood pressure) and brain (e.g. Alzheimer's disease, dementia). The health effect on the heart and blood vessels is similar to intensive aerobic exercise, but without the effort and strengthening of skeletal muscles. Furthermore, we observe a reduction in cholesterol, fewer respiratory infections and an increase in growth hormone levels after long-term use of the sauna . ^{1, 2, 3, 4}

Sauna use improves sleep quality and promotes regeneration . The heat of the sauna increases heart rate and blood circulation, similar to exercise. After a sauna, melatonin and growth hormone are released, which helps relaxation and regeneration . During a sauna , pain-relieving and mind-calming substances are also released. A study showed that taking a sauna in the evening before going to bed increases the duration of deep sleep by up to 70% in the first two hours. For maximum effect, it is best to take a sauna in the evening without any other activity. ⁵

So is sauna bathing healthy?

The use of saunas as a method for improving overall health and preventing disease is becoming increasingly popular. Extensive research shows that regular exposure to heat stress has proven health benefits , including increasing resistance to heart and vascular diseases such as heart failure, high blood pressure , and neurological disorders such as Alzheimer's disease and dementia.

Sauna bathing is an interesting alternative to traditional aerobic exercise, providing similar cardiovascular benefits without the physical exertion. In addition, long-term sauna use can lead to lower cholesterol levels , fewer respiratory infections , and increased growth hormone production, which is often appreciated by athletes.

However, taking into account individual needs and health conditions, we recommend consulting a doctor about regular sauna use. If you are interested in the negative effects and risks associated with sauna use, we definitely >recommend reading this special article .

Resources:

1. Patrick, Rhonda P, and Teresa L Johnson. "Sauna use as a lifestyle practice to extend healthspan." Experimental Gerontology vol. 154 (2021): 111509. doi:10.1016/j.exger.2021.111509
2. Heathcote, Storme L et al. "Passive Heating: Reviewing Practical Heat Acclimation Strategies for Endurance Athletes." Frontiers in physiology vol. 9 1851. 20 Dec. 2018, doi:10.3389/fphys.2018.01851
3. Laukkanen, Jari A et al. "Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence." Mayo Clinic proceedings vol. 93.8 (2018): 1111-1121. doi:10.1016/j.mayocp.2018.04.008
4. Kunutsor, Setor K, and Jari A Laukkanen. "Does the Combination of Finnish Sauna Bathing and Other Lifestyle Factors Confer Additional Health Benefits? A Review of the Evidence." Mayo Clinic proceedings vol. 98.6 (2023): 915-926. doi:10.1016/j.mayocp.2023.01.008
5. Putkonen, PTS, Eloma, E., (1976). Sauna and physiological sleep: Increased slow-wave sleep after heat exposure. Sauna Studies. pp. 270-279. Vammala. ISBN: 951-95328-0-3