Saunas can be a relaxing way to work off some stress and are very popular in gyms and can even be found in certain homes. Using a sauna too often, however, can have some adverse effects on your body and overall health. Show
General Negative EffectsThere are numerous general negative effects that can potentially affect anyone who steps foot into a sauna for too long, typically over a half hour or so. These effects include dehydration from too much perspiration and not enough fluid intake, overheating that can lead to heat stroke or heat exhaustion, or through mineral depletion, which causes you to lose vital electrolytes and minerals through excess sweating. Acute EffectsDo Infrared Saunas Work to Lose Weight?Learn More There are various negative sauna effects that can be compounded by a previous medical condition. For example, saunas may interfere with the body's natural healing processes, so it's recommended that they be avoided within 48 hours or so of an injury such as a sprain. If you've previously had a heat stroke or have had a recent heart attack, the it is recommended that saunas be avoided completely. If you are on steroids for any reason, such as for a condition such as lupus, saunas can interfere with your blood circulation and will fail to distribute the drugs properly. Other EffectsSaunas will interrupt the proper distribution of medicine applied with patches, such as nicotine patches; profuse sweating can cause the medicine to transfer into your skin at doses much higher than recommended. Saunas may also call unexpected fluctuations of insulin levels, so diabetics should always check their levels before and after using a sauna. Related ArticlesDo Infrared Saunas Work to Lose Weight?Learn More How Much Water Weight Can You Lose?Learn More Whey Protein Products Containing Creatine Side EffectsLearn More Can a Sauna Belt Help With Weight Loss?Learn More How to Use a Sauna SuitLearn More Causes of Low Blood Oxygen LevelsLearn More What Are the Risks of Using a Sauna?Learn More The Effects of Sitting in the SaunaLearn More Cardiac Side Effects of LithiumLearn More How to Drop Your Core TemperatureLearn More References
Writer Bio Brenton Shields began writing professionally in 2009. His work includes film reviews that appear for the online magazine Los Angeles Chronicle. He received a Bachelor of Science in social science and history from Radford University. Saunas have been used for thousands of years and are still popular today. A sauna can help people to unwind and relax, and it may have other health benefits. Sweating has long been used as a therapy. The Mayans used sweat houses 3,000 years ago, according to Harvard Health Publications. In Finland, saunas have been used for thousands of years, and 1 in 3 Finns still use them. In the United States (U.S.), there are thought to be over a million saunas. The main benefits proposed for saunas are for relaxation and cardiovascular health. However, a sauna may not be suitable for everyone. Fast facts on saunas:Here are some key points about saunas. More detail is in the main article.
What is a sauna?Share on PinterestA sauna helps relax, and it may have other health benefits, too. A sauna is typically a room heated to between 70° to 100° Celsius or 158° to 212° Fahrenheit. Traditional Finnish saunas usually use dry heat, with a relative humidity that is often between 10 and 20 percent. In other sauna types, the moisture is higher. Turkish-style saunas, for example, involve a greater level of humidity. A sauna use can raise the skin temperature to roughly 40° Celsius or 104° Fahrenheit. As the skin temperature rises, heavy sweating also occurs. The heart rate rises as the body attempts to keep cool. It is not uncommon to lose about a pint of sweat while spending a short time in a sauna. Types of saunasThere are several types of sauna, based on how the room is heated. These include: Wood burning: Wood is used to heat the sauna room and sauna rocks. Wood-burning saunas are usually low in humidity and high in temperature. Electrically heated: Similar to wood-burning saunas, electrically-heated saunas have high temperatures and low humidity. An electrical heater, attached to the floor, heats the sauna room. Infrared room: Far-infrared saunas (FIRS) are different to wood-burning and electrically-heated saunas. Special lamps use light waves to heat a person’s body, not the entire room. Temperatures are typically lower than other saunas, but the person sweats in a similar way. Usually, infrared saunas are about 60° Celsius. Steam room: These are different from saunas. Instead of dry heat, a steam room involves high humidity and moist heat. Possible health benefitsRegardless of how a sauna is heated, or the humidity level, the effects on the body are similar. When a person sits in a sauna, their heart rate increases and blood vessels widen. This increases circulation, in a similar way to low to moderate exercise depending on the duration of sauna use. Heart rate may increase to 100-150 beats a minute while using a sauna. This may bring some health benefits. Easing painIncreased circulation may help reduce muscle soreness, improve joint movement, and ease arthritis pain. Reducing stress levelsAs the heat in a sauna improves circulation, it may also promote relaxation. This can improve feelings of well-being. Improving cardiovascular healthThe reduction in stress levels when using a sauna may be linked to a lower risk of cardiovascular events. One study, conducted in Finland, followed 2,315 men ages 42 to 60 over the course of 20 years. Findings suggested that people who use a sauna may have alower riskof dying from cardiovascular disease. Of the participants in the study, a total of 878 died from cardiovascular disease, coronary artery disease, or sudden cardiac death. Participants were categorized by how often they used a sauna, including once a week, two to three times a week, and four to seven times a week. After adjusting for cardiovascular risk factors, increased sauna use was linked with a reduced risk of fatal cardiovascular-related diseases. Participants who used the sauna two to three times a week were 22 percent less likely to experience sudden cardiac death than those who only used it once a week. Those who used a sauna four to seven times a week were 63 percent less likely to experience sudden cardiac death and 50 percent less likely to die from cardiovascular disease than those who only used a sauna once a week. More research is needed to find out if there is a definite link between sauna use and a decrease in deaths from heart disease. Sauna use may also be associated with lower blood pressure and enhanced heart function. While studies may be promising, sauna use should not replace an exercise program to keep the heart healthy. There is more evidence to support the benefits of regular exercise. Skin problemsA dry sauna dries the skin during use. Some people with psoriasismay findthat their symptoms reduce while using a sauna, but those with atopic dermatitis may find that it worsens. AsthmaPeople with asthma may find relief from some symptoms as a result of using a sauna. A sauna may help open airways, loosen phlegm, and reduce stress. Lower risk of Alzheimer’s?In 2016, researchers from Finland published findings of a 20-year study that linked sauna use with a lower risk of dementia and Alzheimer’s disease. The study involved 2,315 healthy men aged from 42 to 60 years. Those who used a sauna 2 to 3 times per week were 22 percent less likely to get dementia and 20 percent less likely to get Alzheimer’s than than those who did not use a sauna. Those who used a sauna four to seven times a week were 66 percent less likely to get dementia and 65 percent less likely to get Alzheimer’s than those who used a sauna once a week. However, the results do not prove that a sauna causes the reduction in risk. It may be that people with dementia do not use a sauna. More research is needed to to confirm these findings. Health risks and precautionsModerate use of a sauna appears to be safe for most people. However, a person with cardiovascular disease should speak to a doctor first. Blood pressure risksSwitching between the heat of a sauna and cold water in a swimming pool isnot advisable, as it can raise blood pressure. A 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. Dehydration riskDehydration can result from fluid loss while sweating. People with certain conditions, such as kidney disease, may be at a higher risk of dehydration. The increased temperatures can also lead to dizziness and nausea in some people. PrecautionsTo avoid any negative health effects, the following precautions are also advised: Avoid alcohol: Alcoholincreases the riskof dehydration, hypotension, arrhythmia, and sudden death. A year-long studies 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: Do not 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: Whatever type of sauna a person uses, it is important to replace the fluids lost from sweating. People 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 in there at one time. Far-infarared saunas: Do they work?Far-infrared saunas (FIRS) have been recommended for people with mobility problems and health issues that make it difficult for them to be in the high temperatures normally found in a sauna. A review of studies found that the benefits of FIRS may possiblyinclude:
Data regarding weight loss and blood glucose levels was inconsistent. However, the researchers note that the evidence is limited by issues such as small sample size, short duration, and the fact that the same core research group carried out many of the studies. Health mythsThere may be some potential health benefits to spending time in a sauna, but there are also some myths. False: Sweating removes toxinsOne is that sweating can remove toxins from the body. It’s true that sweating occurs during sauna use, but there is no scientific research that proves sweating detoxifies the body. Toxins such as alcohol, mercury, and aluminum are mainly removed by the kidneys, liver, and intestines. False: Sauna use aids weight lossAnother myth about the use of sauna is that it leads to weight loss. It is possible to lose about a pound after using a sauna, but weight loss is due to fluid loss, not fat. The weight will be replaced as soon as a person eats or drinks something. How long is too long to sit in a sauna?While some experienced sauna users, especially in Finland, may turn the sauna into a longer social event, don't overdo it. The longer you stay in the sauna, the more you risk dehydration, so a general rule is to cap your time to 15 to 20 minutes.
Can saunas make you sick?The increased temperatures can also lead to dizziness and nausea in some people.
What happens if you stay in a sauna for 30 minutes?The study published in the Journal of Human Hypertension analysed the effects of a 30-minute sauna bath in 100 participants. Taking a sauna bath of 30 minutes reduces blood pressure and increases vascular compliance as well as heart rate similarly to medium-intensity exercise, a study has found.
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