No, it’s not just you – suddenly, everyone is super into saunas now. Where once the touted sauna health benefits were frowned at, formal science has come out in force in support of this, erm, hot trend.
The sauna, a mainstay of hotel spas, gyms and your super-rich uncle’s house, is now mainstream. These days, it’s not unusual to sign up for a sauna class, a heated yoga or Pilates. And of course, you’ll have seen the mobile saunas popping up alongside beaches from Cape Town to Cape St Francis. For everything from social connection to contrast therapy, saunas are hailed as wellness tools. But what are the health benefits of those heated rooms? taps into the science.
Benefits Of Heat Therapy
Saunas help improve muscle recovery
Fresh from a tough workout that’s threatening DOMS, jumping in the sauna post-training is an excellent idea. According to research, sauna sessions increase blood flow and thus circulation to strained muscles. This then reduces inflammation and helps speed up muscle recovery.
Heat therapy helps ease chronic pain
Saunas are also great for people living with chronic pain, like fibromyalgia or arthritis. Studies find that a session in the heat minimises stiffness and pain, specifically with infrared sauna therapy.
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They play a role in longevity
Heat therapies like sauna, hammam spas and infrared saunas are emerging with the potential to extend a healthy lifespan. For example, one study found that daily hot baths can reduce the onset of heart conditions by as much as 23-46%. Science has shown that regular sauna sessions decrease heart disease, mortality risk, stroke incidence and even psychotic disorders.
Saunas help improve lung health
Saunas have been shown to reduce respiratory diseases, including asthma and bronchitis. The healing factor is thought to be linked to how the hot room is anti-inflammatory and antioxidant, which then improves immune function and circulation.
Heat therapy may assist with insulin resistance
While there aren’t many studies looking at saunas’ impact on diabetes, there is a small study that evaluated insulin absorption for eight sauna goers. They found that when using the sauna twice for 25 minutes (at 85°C), insulin absorption sped up by a whopping 110% compared to people in room temp settings.
A 2019 study put women with PCOS in one-hour hot tub sessions (lush!) 30 times over 8-10 weeks. After the 10 weeks, researchers found that the women, who had obesity and PCOS (now called PMOS), had decreased their fasting glucose.
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Saunas could boost brain health
Studies on this specific topic are not abundant – but still promising. One study followed 13 994 men and women who were aged 30 to 69 years at the beginning. All were free from dementia. They found that frequent sauna bathing (defined as 9 to 12 times per month) was associated with a 53% reduced risk of developing dementia during the first 20 years of follow-up. And, there was a 19% reduced risk of dementia over the entire 39-year follow-up period for those who bathed frequently, compared to those who did so less than four times a month.
They could improve mental health
For many enthusiasts, saunas boost mood almost immediately, and now studies are catching on. A 2016 study involving approximately 30 participants demonstrated that a single session of whole-body hyperthermia could lead to a marked decrease in depressive symptoms, particularly when compared to those in a control group receiving a placebo treatment.
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A note on what sauna can’t do for you…
Can sauna detox your body?
Bad news: no, sauna therapy is not going to “release toxins” or detox your body. According to sources, you lose about half a litre of sweat in one session, which does much to boost your skin’s glow and open pores. But all that sweat is not filled with toxins, fat or anything else.
Can sauna help you lose fat?
Short answer: no. Any shift in the scale number immediately after a sauna session is water, which is lost from sweat. (On that note, replenish lost electrolytes after every session!) There is some good news, however: sauna sessions can slightly raise your heart rate, which increases your calorie expenditure, but it’’s not a significant amount. For serious calorie burn, you’re better off trying a HIIT workout.
Source: https://www.womenshealthsa.co.za/health/feed
