What are the benefits and risks of sauna?

Saunas are small rooms that are heated to temperatures between 65°C to 90°C. They often have unpainted, wood interiors and temperature controls. Saunas may also include rocks (as part of their heating element) that absorb and give off heat and water can be poured onto these rocks to create steam. There are various types of saunas that have different heating techniques. You may enjoy traditional sauna as well as steam bath in Carisma Spa & Wellness venues. If you like to use the facilities with free use for a day, we recommend you to check out our Spa Day Packages.

What is sauna?

Saunas can be described as a therapeutic, heated, enclosed, wood-lined room with various different options for seating, design, and size or capacity. The intense heat generated within the sauna encourages detoxifying perspiration, relief from aches and pains, and deep relaxation. And these are just a fraction of the benefits saunas deliver. Sweating has been used as a therapy for a long time, the Mayans used sweat houses 3,000 years ago, according to Harvard Health Publications. In Finland, saunas have also been popular and used for thousands of years. The main benefits suggested for saunas are for relaxation and cardiovascular health, however, a sauna may not be suitable for everyone.

Finnish sauna

Types of sauna

There are four diverse types of saunas based on how the room is heated.

• Traditional or regular sauna (also called Finnish sauna)
• Dry sauna
• Steam bath 
• Infrared therapy sauna

Each experience changes  from one type of sauna to the next. Traditional saunas and infrared therapy saunas are the most common for home use. Home saunas or domestic saunas can be custom-designed or pre-built. They can be installed indoors or outdoors.

Traditional or regular sauna or Finnish sauna is a wooden room or building with wooden benches placed on different levels inside. A good quality sauna should have proper insulation for the heat inside which then excess water does not stay on the floor. Even with good heat insulation, one of the major elements is to have good ventilation so people can breathe fresh air easily as well. The typical Finnish heated to between 70° to 100°C and has low humidity levels.

Infrared saunas use lamps which generate electromagnetic radiation to heat your body instead of the entire room. Infrared saunas produce lower temperatures than other types of saunas, typically staying around 60°C. 

Dry saunas are a room that's made from softwood and uses a heater to bring the temperature up, heating the air around and your body in the process. Generally, temperatures start around 90 °C in these types of saunas and they have low humidity like the regular saunas, hence the name dry. 

Steam rooms are similar to saunas because in both places you can sit in a small, heated room, and both have health benefits. The big difference is in the type of heat that they provide, sauna uses dry heat, usually from hot rocks or a closed stove. Steam rooms are heated by a generator filled with boiling water and the key to the steam room’s unique health benefits is the humidity. The temperature inside usually changes from 43° to 50°C. 

Infrared sauna

health benefits and effects

The effects and health benefits on the body are similar regardless of how the heat or humidity levels are regulated. When you use a sauna, your heart rate increases and blood vessels widen which then circulation increases in a similar way to moderate exercise depending on the duration of sauna use. Increased blood circulation helps ease muscle soreness, improve joint movements and reduce arthritis pain. Due to the improvement in the circulation, you can relax and reduce stress which directly affects your well-being. The reduction in stress levels may be linked to a lower risk of cardiovascular events, which is linked to lower blood pressure and enhanced heart function. People with asthma may also find relief from some symptoms as a result of using a sauna by opening airways, loosen phlegm.

Health risks

Although a person with cardiovascular disease should speak to a doctor first, moderate use of a sauna appears to be safe for most people. You should be careful with the blood pressure, switching between the heat of a sauna and cold water in a swimming pool is not advisable as it can raise blood pressure. Sauna use may also cause blood pressure to fall, so people with low blood pressure should talk to their doctor to make sure sauna use is safe. People who have recently had a heart attack should also talk to their doctor first. People with certain conditions, such as kidney disease, may be at a higher risk of dehydration. Dehydration can result from fluid loss while sweating in the sauna. The increased temperatures can also lead to dizziness and nausea in some people.

Precautions 

A long study of people in Finland who experienced sudden death showed that in 1.8 percent of cases, the person had had a sauna within the last 3 hours, and in 1.7 percent of cases, they had done so in the last 24 hours. Many of these had consumed alcohol.

• Limit time spent in a sauna: It is not recommended to spend more than 20 minutes at a time in a sauna. First-time users should spend a maximum of 5 to 10 minutes as they get used to the heat, they can slowly increase the time to about 20 minutes.
• Drink plenty of water: It is important to return the fluids lost from sweating whatever type of sauna you use. You should drink about two to four glasses of water after using a sauna.
• Avoid sauna use if ill: People who are ill should also wait until they recover before using a sauna. Women who are pregnant or those with certain medical conditions, such as low blood pressure, should ask their doctor before sauna use.
• Supervise children: Children aged 6 and above are safe to use a sauna, but should be supervised when doing so. They should spend no longer than 15 minutes inside.

Spa Day at Carisma Spa 

conclusion

Sauna heat can encourage pain and aches relief as well as deep relaxation. The activation of blood circulation can help with muscle soreness, joint movements and breathing. You may enjoy different types of saunas that have similar health benefits but most widely known saunas are typically traditional Finnish saunas. Saunas have been around for thousands of years which shows us the benefits of it, however you have to be cautious if you have conditions such as heart problems and kidney diseases. You have to take precautions with how long you stay in sauna as it can make you dehydrated. You may enjoy traditional sauna as well as steam bath in Carisma Spa & Wellness venues. If you like to use the facilities with free use for a day, we recommend you to check out our Spa Day Packages.