Sauna – types, benefits, contraindications. How to use the sauna?

Proven content

The sauna is a special place that can have a beneficial effect on both the body and the soul. No wonder then that different types of saunas have been popular all over the world since the dawn of time. If you are going to the sauna, it is worth knowing a few practical tips, thanks to which you will be able not only to make the most of its impact on your health, but also to behave in a polite manner and not to commit any faux pas.

This is evidenced by research published in JAMA Internal Medicine, according to which regular use of the sauna reduces the risk of heart attack, stroke and other cardiovascular diseases in men. More specifically, men who used the sauna two or three times a week were shown to have a 23% lower risk of coronary heart disease or cardiovascular disease compared to those who only used the sauna once a week. These apparent health benefits for men who used the sauna four to seven times a week were even greater: they had a 48% lower risk of similar problems compared to men who used the sauna only once a week.

Thanks to this, we can enjoy using the sauna regularly effects such as improving the condition, increasing the efficiency of the respiratory system or more efficient muscle function. It is worth mentioning here that in a study published in Springerplus, both traditional steam saunas and infrared saunas reduced delayed onset muscle soreness (DOMS) and improved recovery after exercise.

Scientists suggest that infrared saunas can penetrate the neuromuscular system, accelerating recovery. Additionally, one study published in the Journal of Human Kinetics found that sitting in a sauna for 30 minutes increases the levels of human growth hormone (HGH) in women, which helps our bodies break down fats and build muscle.

In addition, heating the body to high temperature causes intense sweating, which facilitates the expulsion of toxins from the body. In addition, the higher body temperature increases the production of immune cells in the blood, which effectively kill viruses and bacteria.

Are you looking for ways to detox your skin at home? Try an energizing and detoxifying body scrub or a detoxifying serum for tired skin.

However, it is a myth that the sauna affects fat burning.

It is also worth adding that the use of a sauna with the use of essential oils can bring greater benefits. In such cases, for example, mint is recommended, which, although initially it may cause coughing and a slight feeling of suffocation, it cleans our respiratory system in this way. In addition, mint also increases the intensity of sweating and has a refreshing effect.

Interestingly, some researchers believe that a sauna can counteract depression. Brief periods of high body temperature (hyperthermia) are expected to act as an antidepressant. And in a study published in the journal Age and Aging, men who sat in the sauna several times a week had a 65% lower risk of developing dementia and Alzheimer’s disease than those who only used them once a week. Scientists say it may be related to increased blood flow to the brain. This makes sense because research has previously linked decreased blood flow to the brain with cognitive decline and dementia.

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One study published in the Journal of Alternative and Complementary Medicine investigated the use of saunas for the purpose relieve pain and treat symptoms of chronic tension headache (CTTH – chronic tension-type headache), a common headache that occurs for more than 15 days a month. After eight weeks in the sauna, 37 participants reported a significant improvement in headache intensity. The study was small, but the results suggest that regular sauna visits are a simple way to reduce some types of chronic pain.

In turn, one study published in the International Journal of Occupational Medicine and Environmental Health found that when subjects used the sauna every other day for 20 days, they lowered their total cholesterol levels. The researchers concluded that the sauna provided cholesterol-lowering benefits similar to those expected from moderate-intensity exercise.

It is also not advisable to use the sauna both before and after intense exercise. Therefore, you should rather use the sauna in the gym when you go there only for this purpose. You should also absolutely remember that we always come to the sauna sober, because the high temperature increases the side effects of alcohol and other stimulants. Also, with a hangover, you shouldn’t count on the cleansing effects of saunas, because it is a combination that is dangerous to your health.

The negative effects of alcohol on the body of people going to the sauna are confirmed by research. In 2008, mortality in saunas was described in a Swedish study conducted between 1993 and 2002. It found that in 77 victims, 34 (44%) of deaths were related to alcohol and 18 (23%) to cardiovascular disease. In the same year, a Finnish study found that the annual mortality in the sauna was less than 2 per 100 inhabitants. Almost half (000%) of the cases were natural deaths, and exposure to heat accounted for 51% of deaths. Overall, 25% of all cases were under the influence of alcohol. The main conclusion was that death in a sauna is a rare event, even in Finland, where sauna bathing frequency is high.

Immediately before entering the sauna, you should take care of your physiological needs, undress, and then thoroughly wash and dry your body, even if you shower at home. When entering the sauna, you must not wear any jewelry or other ornaments, glasses or contact lenses as they can heat up and severely burn the skin.

Also, do not take the phone with us to the sauna, under any circumstances! There are at least several reasons for this: first of all, you shouldn’t have conversations in the sauna; secondly, our phone will not withstand such high temperatures and humidity; thirdly, other people may feel uncomfortable with the fear that we want to record them or take a photo of them; fourth, we would not relax by staring at the phone screen.

Remember to sit on the lowest bench available at the beginning of our sauna session and only then move higher. This is important because the higher the temperature, the higher the temperature (warm air is lighter, which makes it rise upwards, while the highest humidity is above the floor and the lowest below the ceiling).

Many people, hearing about the benefits of visiting a sauna, wonder if it is possible to use the sauna every day. However, it is not recommended, because the best results are obtained from sessions once or twice a week.

The most effective way is to use the sauna in cycles of 5 to 15 minutes, alternated with short breaks outside the sauna. A break should be taken immediately if you feel dizzy or feel unwell.

If we spent time in the sauna lying down, before leaving, we should move to a sitting position for a moment, so that blood from the brain does not drain out and we lose consciousness. After the session is over, you should cool your body under the shower. It’s best not to use soap or bath gel, and instead let the skin start its natural cleansing processes. Then, it is advisable to rest for about 20 minutes, during which it is worth remembering to replenish the fluids that our body sweat in the sauna.

Today you can buy Medel Home Ion and Steam Sauna – a device for facial skin care. This type of sauna stimulates blood circulation and opens the pores, making them easier to clean.

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The culture of being in the sauna

It is worth remembering that the sauna is a place where we come to relax and rest. Therefore, you should refrain from talking loudly, harassing others or commenting on someone’s appearance. Likewise, it is unwelcome to enter and exit the sauna without taking up space.

In order to be polite while in the sauna, it is worth remembering a few simple rules.

1. Always say hello and goodbye when entering and exiting the sauna.
2. Always sit on a towel in a dry bath, and in the steam sauna remember to rinse the stone on which you are sitting both at the beginning and at the end of your visit.
3. If you intend to pour water over the hot stones to keep the right amount of steam in the air, remember about the custom of asking other guests of the sauna about it first.

What was the beginning of the sauna like?

In fact, the history of the sauna goes back to the Stone Age, where hot-air baths were popular, which were taken in pits dug in the ground or clay huts. Stones were used there, heated and then poured with water. This type of practice was also known to the Aztecs, Guatemalan Indians, Eskimos, the people of Korea, Japan and Asia. It is assumed that about two thousand years ago these methods reached Finland, where they were very “warmly” received. At the beginning, saunas were built of stone or in the form of tents sealed with hides and furs. Gradually, wood began to be used, which is still used today.

Interestingly, in the old days, aromatic compounds were also used during “sauna sessions”, when herbs were placed on hot stones. Today, their role is played by a few drops of essential oils, which are added to the water, which in turn is poured over the stones.

Sauna – types

Types of sauna – dry sauna

Dry sauna – the classic and most famous type of sauna, usually made of wood and heated by a wood stove or an electric or infrared heater. The temperature in a dry sauna varies between 60 and even 120 ° C. In turn, the humidity fluctuates between 5 and 15% (hence the name “dry”), because they do not use a bucket with a ladle and water for pouring on the rocks. It is assumed that a session in a dry sauna should not last longer than 12 minutes.

Types of sauna – wet sauna

Wet sauna – the name comes from the very assumption of the operation of such a sauna, where you can pour water over hot stones. When water comes into contact with hot rocks, it turns to steam, making the room humid and hot. Please note that a wet sauna is different from a steam room.

In the steam room, steam is emitted into the room. The wet sauna uses a heating element that produces hot humid air by spraying water over the heating element. During watering, it is recommended that people in the sauna be seated, and the time of staying in the room is a maximum of 3 minutes. In a wet sauna the temperature ranges from 75 to 90 degrees Celsius, and the air humidity does not exceed 40%.

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Types of sauna – biosauna

Biosauna is a “weaker” version of a classic sauna. In this case, the temperature does not exceed 50-60 ° C, but the air humidity increases. In biosauna, you sweat much faster. It is a particularly good choice for people with sensitive skin, as they will be able to withstand the lower temperatures here.

It should be added that this type of sauna has a gentle effect on the cardiovascular system and helps to normalize excessively high blood pressure. It is worth mentioning that sessions in biosauna are often combined with light therapy, then special lamps are installed in the room called tepidarium, which change color every few minutes.

Types of sauna – steam room

Steam room – the aforementioned room where the temperature does not exceed 40-50 ° C and the air humidity reaches almost 100%. It is characterized by the fact that our bodies sweat instantly and effortlessly. It may be a good idea to combine a steam bath with essential oils that relax you and put you in a good mood (e.g. lemon) or relax muscles and facilitate breathing (e.g. eucalyptus or mint).

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Types of sauna – infrared sauna

Infrared sauna – this is a special type of sauna, which uses a unique method of heating, in fact it does not heat the room at all, therefore the temperature is lower than in other saunas (from 30 to 60 ° C), and humidity does not exceed 25%. During one session, lasting about half an hour, infrared rays heat up our body (thermal energy penetrates to a depth of about 4 cm), giving the same effects that can be obtained in a traditional steam sauna. Both children and the elderly can use it, assuming of course that there are no contraindications on the part of the doctor.

Types of saunas – less known types of saunas

In addition, other types of saunas are also worth mentioning.

1. Roman sauna – characterized by the fact that the session takes place in three rooms with different temperatures. A single treatment may take up to an hour. 
2. Traditional Finnish sauna – has 2 levels. Inside the sauna you can find heated stones, a bucket of water and a ladle. Anyone who uses the sauna can control the humidity by sprinkling water over the rocks. This can change the humidity and steam in the sauna from 20% to 40%. The higher the temperature inside the sauna, the lower the humidity. The top shelf should be between 80 ° and 100 ° Celsius. The interior is lined with wood.
3. sauna (pumpkin) – it is a three-tier sauna with high steam saturation (the humidity level can reach 70 to 90%) and with a temperature of 60 to even 90 ° C on the top shelf. A characteristic feature of saunas are the activities that are performed in them, i.e. intense rubbing of the body with a towel or hitting the skin with birch twigs. Thanks to this, blood circulation is improved, which in turn makes the treatment itself more intense. One session in the sauna lasts approximately 30 minutes.
4. Sauna Turkish (tooth) – everything starts with a body peeling, followed by massage and foam bath, all at the right temperature. Finally, the body is cooled down with water.

Indications for using the sauna

Among the most common recommendations for using the sauna are:

1. blood supply disorders;
2. respiratory diseases;
3. skin changes (e.g. acne);
4. rheumatic diseases in remission of symptoms;
5. neurosis;
6. infections of the excretory system;
7. supporting and regenerating the body in the biological regeneration of athletes.

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Contraindications to using the sauna

Contrary to popular belief, the sauna should not be used by people with a cold or weakened body. This is due to the fact that the sauna can only worsen your health and exacerbate your condition. It is recommended for sick people to consult a doctor before using the sauna.

We are talking here especially about people with cardiovascular diseases (e.g. hypertension) because being in high temperatures puts a heavy strain on the heart. This also applies to obese people who, in addition to prior consultation with a doctor, should pay more attention to fluid replenishment during sauna sessions (obese people have a higher risk of dehydration while using the sauna). You should also not use the sauna while under the influence of alcohol and immediately after eating a meal.

The contraindications to using the sauna include:

1. pregnancy; 
2. period of menstruation (menstruation is a contraindication to the sauna); 
3. epilepsy; 
4. drug, alcohol and drug addiction; 
5. tumor;
6. atherosclerosis;
7. blood coagulation disorders; 
8. post-infarction conditions and coronary heart disease; 
9. infectious diseases; 
10. some diseases of the digestive tract; 
11. glaucoma.

What is the risk of using the sauna too often?

It is assumed that the use of the sauna is safe for health, even for people with cardiovascular diseases. However, it should be remembered that under no circumstances should you drink alcohol during sauna sensations. According to data from Finland, which is the country with the longest tradition of sauna use, nearly 25% of burns are caused by careless sauna use, often alcohol consumption.

Interestingly, according to experts, regular sauna baths adversely affect the quality of sperm in men and cause a significant reduction in blood pressure in people with orthostatic hypotension (i.e. a sharp drop in blood pressure after standing), which may result in fainting and falls.

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Sauna sessions

In Germany, the so-called sauna sessions, or “aufguss”, during which large amounts of steam are produced, which have an inhalation effect and help to cleanse the upper respiratory tract of viruses and bacteria. In fact, there are several types of such sessions.

Scent sessions – where essential oils (e.g. mint, fruit or vanilla) are used.

Salt sessions – in which the Dead Sea salt is rubbed on the hot skin, making it smooth and gaining color.

Fruit sessions – where you put orange and lemon slices on the body and eat pieces of fruit, e.g. apples or grapes or mangoes, and drink frozen fruit juices (served in the form of ice cream).

Seanse herbaciane – during which you can try several different flavors of iced tea.

Ice sessions – with these, a variety of frozen fruit juices are tasted.

On the other hand, they are popular in Bulgaria honey sessionsduring which the body is lubricated with slightly crystallized honey and, in addition, the vapors of flower oils are inhaled for 10 minutes.

They are also known rejuvenating saunaswhere you can relax with music and breathe pure oxygen thanks to the use of special devices. In turn, the so-called Peasant saunas are characterized in such a way as to resemble peasant houses, there are spruce branches on the ground, sheaves are standing in the corners, and hay is placed on the shelves, which, thanks to the higher temperature, has a great effect on the respiratory tract.