Some people are accustomed to visiting the sauna in order to lose weight or relax, but its benefits go beyond that, as it also contributes to reducing the risk of some diseases. In the following lines,

"Dalili Medical" reviews the benefits of the sauna for general health, according to our website.

**What is a sauna?**

 

The sauna is a means of treatment and relaxation in a steam-filled environment, created by pouring water on hot stones in a special room, often made of wood. Sauna temperatures usually range between 70 and 100 degrees Celsius, and provide an environment with relatively low humidity levels due to the effect of steam.

The sauna offers many benefits by raising the body temperature, such as relaxing muscles, reducing stress, increasing blood circulation, eliminating toxins through sweating, and cleansing the skin. The sauna can also stimulate the immune system and support heart health.

**Does the sauna benefit the skin?**

 

Certainly, as the heat from the sauna enhances the production of collagen, a protein that enhances the elasticity and strength of tissues, which helps in renewing the skin and getting rid of dead skin cells.

**What is the difference between a sauna and a jacuzzi?**

 

A sauna is a small room that uses hot air to cleanse and renew skin cells, while a jacuzzi is a large tub that uses flowing water streams to massage the body.

**Is a sauna beneficial for women during their menstrual cycle?**

 

Saunas are beneficial for women, as they help relax the muscles of the uterus and relieve menstrual pain, taking into account those with chronic diseases.

**Benefits of sauna for muscles and athletes**

 

Saunas are a means of entertainment and treatment at the same time, and athletes need saunas for the many benefits they provide, including:

Saunas contribute to enhancing muscle recovery by increasing blood flow and plasma volume to the muscles and heart, as a result of sitting in the sauna room for about half an hour. This enhances endurance and increases muscle mass.

Improving athletic performance is one of the clear benefits of increasing endurance, as endurance level is an accurate indicator of many aspects of general health, including heart health. Continuous adaptation to high temperatures enhances endurance, as it helps the body maintain its internal temperature balance, which leads to a significant improvement in athletic performance.

The sauna also helps relieve muscle pain after exercise. When exposed to a muscle injury and feeling discomfort, the muscles begin to weaken, and here the sauna plays an important role in slowing down the process of muscle deterioration through heat therapy, which enhances muscle growth and reduces the possibility of muscle atrophy.

Increasing the rate of sweating is also an effective way to regulate the body's temperature, as sweat helps get rid of fluids and toxins.

In addition, the sauna positively affects the efficiency of oxygen transport to the muscles, which speeds up the muscle recovery process and helps increase muscle growth rates in athletes. Sitting in the sauna enhances blood flow to skeletal muscles and other connective tissues, as it increases the production of heat shock proteins that support muscle growth.

**What are the benefits of the sauna?**

 

The sauna is a therapeutic method that relies on water vapor poured onto stones, often in a wooden room with high temperatures. Saunas offer a range of health benefits, the most prominent of which are:

1. **Reducing stress:** High heat helps the body relax, which reduces stress levels. Spending time in the sauna can help relieve mental and emotional stress.

2. **Relaxing muscles and relieving pain:** Saunas reduce muscle tension and relieve chronic pain by relaxing them. The heat also enhances blood circulation, which helps deliver oxygen and nutrients to the muscles.

3. **Improving blood circulation:** High heat dilates blood vessels, which enhances blood circulation and helps transport oxygen and nutrients to tissues.

4. **Detoxification:** Sweating from the sauna helps expel toxins from the body, as it works to open the skin pores and increase the sweating process.

5. **Boosting the immune system:** Using a sauna can stimulate the immune system by raising the body temperature, which increases the body's resistance to infection.

6. **Skin care:** Sweating helps cleanse the skin, and helps maintain its youth and health.

7. **Improving heart health:** Saunas can help lower blood pressure and promote cardiovascular health. However, people with heart problems are advised to consult their doctor before using a sauna.

It is important to note that the effects of saunas may vary from person to person, so individuals with health concerns should consult a specialist before starting to use them.

**What are the types of saunas?**

 

Saunas vary in type based on the heating methods and construction materials used. Here are some of the well-known types:

1. **Traditional Finnish sauna (dry sauna)**: It is a room often made of wood and contains stone beds. Steam is not produced by pouring water, which makes it also known as a dry sauna. Its temperatures usually range between 70 and 100 degrees Celsius.

2. **Infrared sauna**: This sauna uses a special heating system that heats the bodies directly inside the body. It usually operates at low temperatures ranging between 40 and 60 degrees Celsius, and infrared rays help in sweating and cleansing the skin by heating the tissues under the skin.

3. **Steam room (steam sauna)**: This room operates in a high humidity environment, and is known for its inhalation benefits. The temperature in it usually ranges between 40 and 50 degrees Celsius.

4. **Infrared steam room**: This sauna combines infrared raysHigh humidity, which helps sweating and muscle relaxation by heating the skin and tissues. Temperatures usually range between 40 and 60 degrees Celsius.

5. **Portable sauna**: This sauna comes in the form of a small portable cabin, and uses electric or portable heating systems, providing a comfortable space for one person.

6. **Electric heated sauna**: It is a traditional sauna that usually works by pouring water on stone beds, where heat is generated by electric heating elements.

7. **Wood-fired sauna**: This sauna relies on burning wood to generate heat, providing a traditional atmosphere and featuring a natural wood scent.

**Who is not recommended to use a sauna?**

 

The sauna is a comfortable way to promote relaxation and health for many people, but it may not be suitable in some cases or for people with certain health problems. Here are some conditions in which sauna use should be avoided:

1. **Heart problems**: Individuals with conditions such as heart disease, heart failure, or coronary artery disease should consult their doctor before using a sauna, as high heat and stress can increase the burden on the heart.

2. **High blood pressure**: Individuals with high blood pressure are advised to speak with their doctor before using a sauna, as saunas can increase blood pressure, which can worsen the condition.

3. **Chronic respiratory problems**: Individuals with conditions such as asthma or chronic obstructive pulmonary disease (COPD) may be affected by high temperatures and low humidity, so it is best to consult a doctor before considering using a sauna.

4. **Pregnancy**: High body temperature during pregnancy is dangerous, so it is advisable to avoid saunas. You should also consult a doctor before using them after pregnancy.

5. **Dehydration**: Individuals who are dehydrated or lacking fluids should avoid saunas, as they can worsen this condition.

6. **Skin Problems**: People with skin infections, open wounds, or serious skin problems are advised to avoid the sauna, as the high heat can exacerbate these conditions.

7. **Medication Use**: Some medications can affect body temperature or lower blood pressure. Therefore, it is important to consult a doctor for people who take regular medications before using a sauna.

Since health conditions vary between individuals, it is always best to consult a health professional before using a sauna, to determine if it is suitable for your particular health condition.

**Benefits of Sauna for Cardiovascular Health**

 

The benefits of a sauna go beyond just relaxation, as it offers many benefits for your heart health:

1. **Improved Blood Circulation**

The heat of a sauna raises your skin temperature, causing you to sweat profusely, which can reach about half a liter in a short period of time. As your body tries to stay cool, your heart rate increases to 100-150 beats per minute. The high heat and increased heart rate help dilate blood vessels, which facilitates blood flow in the body and reduces stress levels, similar to the effect of light or moderate exercise.

2. **Lowering blood pressure**

Studies over the years have shown that regular use of saunas, especially after exercise, can lead to a significant reduction in blood pressure. A recent study in 2022 showed that spending 15 minutes in the sauna after exercise, three times a week, contributed to improving blood pressure better than exercise alone.

3. **Improving cholesterol levels**

The sweating resulting from a sauna session helps raise levels of good cholesterol (HDL), which improves the level of total cholesterol in the body. High cholesterol (the waxy substance in cells) is a major cause of heart disease, as reducing total cholesterol by 10% can reduce the risk of heart disease by 30%. It is known that both exercise and sauna can contribute to lowering cholesterol levels, but combining them - sitting in the sauna after exercise - will have an even greater effect.

4. **Improving Cardiorespiratory Fitness**

Cardiorespiratory fitness (CRF) refers to your body’s ability to deliver oxygen to your muscles and organs during physical activity, and it’s an important indicator of heart health. Higher levels of CRF can reduce your risk of heart disease and related deaths.

Exercising regularly is one of the best ways to improve your CRF, but research suggests that using a sauna after a workout has benefits, too, regardless of your fitness level. If your CRF is low, exercising followed by 15 minutes in a sauna can boost your cardiorespiratory fitness more than exercise alone. If your CRF is high, adding a sauna to your exercise routine may reduce your risk of heart-related death, including sudden cardiac death.

**5- Reduce your risk of dying from heart disease**

Heart disease is responsible for one in five deaths in the United States, and it often occurs without warning signs.

Research suggests that regular sauna use may help reduce the risk of heart disease and stroke, including sudden cardiac death. One study followed 2,300 sauna-goers for 20 years and found that participants who used the sauna frequently (4-7 times a week) were less likely to die from heart disease and stroke.

**What to Consider Before Entering a Sauna?**

 

Here are some precautions and factors to consider

Things to consider before entering the sauna:

- **Health status and medications:** It is important to evaluate your health status before using the sauna, especially if you suffer from heart problems, high blood pressure, or chronic health conditions. It is preferable to consult your doctor. You should also review the medications you take regularly to ensure that they do not interact with the use of the sauna.

- **Thirst and hydration:** The sauna can cause fluid loss from the body, so it is important to drink enough water before entering. After leaving the sauna, you should drink plenty of water to replace lost fluids.

- **Hunger status:** Entering the sauna while you are hungry or suffering from severe hunger may lead to low blood sugar levels and dizziness. It is best to use the sauna after eating a light meal.

- **Skin cleansing:** Showering before using the sauna helps remove dirt and oils from your skin, which enhances the benefits of the sauna.

- **Sauna rules and limitations:** It is important to adhere to the sauna rules and specific restrictions. Avoid staying for long periods or in unsuitable temperatures. Adhering to these rules ensures a safe and effective experience.

**Glasses and Jewelry:** Glasses and jewelry can cause discomfort in high temperatures or when sweating. Therefore, it is preferable to remove them before entering the sauna if possible.

**Appropriate Clothing:** It is important to choose the appropriate clothing before entering the sauna. Generally, it is preferable to wear towels or sauna clothes while using them. Choosing comfortable and light clothing can enhance the sauna experience and make it more enjoyable.

By following these tips, you can make your sauna experience safer and more enjoyable. However, since health conditions vary from person to person, it is always advisable to consult a doctor before entering, especially if you have health problems.