Saunas: Enhancing Health and Mood
Saunas are more than just a way to relax at the spa! Deliberate heat exposure has positive impacts on metabolism, heart health, hormone production, mood and longevity. Although there are several creative ways to increase your body temperature; such as, putting on layers of clothes and going for a run, the easiest and most practical way for many people is to sit in a sauna.
One of the most well-documented benefits of sauna use is its positive impact on cardiovascular health. Several studies demonstrate that regular use of a sauna can reduce mortality from cardiovascular events and stroke. When you sit in a hot sauna, the nerve cells in your skin send a signal to your brain which causes your heart rate to increase. Your blood vessels also widen allowing more blood to flow through them and you will start to sweat. This looks a lot like cardiovascular exercise, except you don’t have the loading of the joints and limbs.
The data related to sauna use improving mood is very impressive. Many of you have heard of endorphins. They are molecules that are made naturally in our brain and body and are released in response to different forms of stress. After you go for a long run and push through the pain of aching joints, you experience a euphoria because of endorphin release. When we experience short-term or acute stress the endorphin system is activated. What is interesting about a sauna is that it helps mood in both the short and long-term. When you first get into a sauna your sympathetic nervous system will be activated. That is your fight or flight system saying “I want to get out of here”. After you push through that initial uncomfortable feeling or stress in the sauna, endorphins will be released giving you that initial high, but also your body’s pathways that allow for feel-good molecules increase in efficiency. You don’t just get the temporary euphoria from the endorphins, but your body is in a better position to be joyful in response to the events of life. Very cool benefit!!
Sauna use has also been shown to have a significant effect on cortisol, the stress hormone. A study was done with men who sat in a sauna for 12 minutes and then got in 50-degree cold water for 6 minutes. The participants had a significant decrease in cortisol output. You could also take a 12-minute jog wearing a lot of clothing and then take a cold shower or bath. You might not get the same extreme reduction in cortisol, but it is likely you would get a similar result overall.
Our bodies are amazing and they are always working to repair our proteins and cells. Sauna use upregulates pathways related to DNA repair and clearing out of the dead cells which is important for maintaining cognition and health. This is a good thing!
As you can see, there are several reasons to use a sauna, but how long should a session be and how often should you sit in a sauna? The sauna temperature should be between 176 and 212 degrees and time per session should be 5 to 20 minutes. Always take caution with heating and start at the lower end of the temperature scale. As you use a sauna more frequently, you will become better at sweating. Then you will be able to safely sit in a hotter sauna.
A research study was done looking at the frequency of sauna use. The results showed that the participants who used the sauna 2-3 times a week were 27% less likely to die of a cardiovascular event compared to those who sat in a sauna only 1 time a week. Even more impressive, those who used the sauna 4 or more times a week were 50% less likely to die of a cardiovascular event compared to those who used the sauna only 1 time a week.
57 total minutes a week of sauna use, broken into 5-20 minute sessions and 11 total minutes a week of cold exposure is recommended to maximize the benefits of cold and heat exposure. (More to come next month on cold plunges/exposure).
Use a sauna in the evening for better sleep. Many people report deeper sleep after using the sauna.
As a general rule, drink at least 16 ounces of water for every 10 minutes you are in the sauna. You can do that before, during and after the sauna. If you are pregnant, nursing or very sensitive to hot environments than stay out of saunas.
The benefits of saunas extend far beyond simple relaxation. Sauna use done on a regular basis can improve heart health and enhance mental well-being, so sit back, relax and enjoy the sauna!
References: Huberman, Andrew. The Science and Health Benefits of Deliberate Heat Exposure
