Health Benefits of Sauna use
Sauna use has been a staple in the cultural heritage of the Scandinavian countries for a long time but it is finally becoming a hot topic in New Zealand. The health benefits are many and very powerful. Intentional heat exposure has great positive impact on both cardiovascular and metabolic health. It is also fantastic for longevity, immune health and even mood.
The science on this topic is very strong and a majority of it comes out of Finland where sauna use is a part of their culture. This research shows that the deliberate heat exposure of saunas can support mood and mental health, boost cardiovascular health and immunity, and help you live longer. Research suggests that using a sauna that's 80-100 degrees Celsius 2-3 times a week for 15-20 minutes at a time is ideal. It seems the magical number is 57 minutes a week which is equivalent to 19 minutes per session. More is not always better but there is a positive effect on more frequent session where 6-7 days a week users have a lower all cause mortality than 3 times a week users. Just be mindful to rehydrate before and after and if you are feeling dizzy then get out immediately.
The top 7 benefits of using a sauna
Supports cardiovascular health
Using a sauna will include a reduced risk of heart disease and hypertension (aka high blood pressure). Heat exposure works by lowering inflammation which reduce oxidative stress and decreasing blood pressure. Frequent sauna use (4-7 times per week) is linked to lower risk of fatal heart attacks & strokes in both men and women.
Promote Performance & Recovery
Saunas improve circulation which help accelerate post-workout recovery. Heat exposure can also lower cell damage and increase the expression of heat shock proteins, which boost protein synthesis and even stimulate muscle growth.
Also one small study on male distance runners found that post-exercise sauna bathing increased run time to exhaustion13 by a whopping 32% after just three weeks. Another cool benefit is that sauna reduces muscle atrophy (loss of muscle mass) in immobile or injured people.
enhances immune function
Making sauna use part of your routine is likely to help you improve immune function as well as lowering inflammation. Regular use of sauna has been shown to improve the body’s immune response through altering levels of immune cells. The fact that it lowers inflammatory markers is also believed to be a key part in the immune enhancing benefits.
may Lengthen lifespan
Regular sauna use is associated with lower all cause mortality, several studies have shown positive relationship between the more frequent sauna use the lower risk for all cause mortality. If there was a drug out there that could provide the same benefit to our health as a sauna it would be one of the most profitable ones out there.
One study published in The Journal of the American Medical Association followed over 2,300 middle-aged Finnish men over an average of 20 years. Researchers found that increased frequency of sauna use was tied to a lower risk of premature death, plus a decreased risk of sudden cardiac death, fatal coronary heart disease, and fatal cardiovascular disease. Another study on 1688 adults found that those who used a sauna 2-3 times a week were 27% less likely to die of a cardiovascular event than those who went once a week. And those who went 4-7 times were over 50% less likely to die from a cardiovascular event.
Benefits brain health
New promising research suggests that sauna use is also beneficial for our brain health, this due to the fact that it supports neurogenesis, the formation of new brain cells. Intentional heat exposure can increase the expression of brain-derived neurotrophic factor a type of protein needed to maintain memory and learning.
A 2017 study in Age and Ageing showed that moderate to high frequency of sauna use was tied to a lower risk of Alzheimer’s disease and dementia in middle-aged men. Similarly, a study in almost 14,000 Finnish men and women found that those who used the sauna at least 9-12 times per month were less than half as likely to develop dementia over a 20-year period than those who hit the sauna less than four times per month.
Positive effects on psychological health
Taking time out and relaxing in a sauna can certainly also have positive effects on your mental wellbeing, these positive psychological benefits comes from various factors, including lowered stress levels and increased endorphins, our feel good hormones. Research also suggests that saunas may even ease chronic pain, improve sleep, and enhance health-related quality of life which we have definitely found been a positive benefit of having saunas.
speed up metabolism
Being in a sauna will ramp up your metabolism and help you burn more calories by increasing your body temperature, leading to increased heart rate, making your body work harder and therefore burning more calories.
As you can see there is solid research showing how regular sauna use have wide health benefits for you and your family. Having your own private custom made HotBox sauna will support you in improving your health and wellbeing which is something we are very passionate about.