From the Finnish sauna to the Russian “banya,” going all the way through Roman baths, and Japanese onsen, the tradition of using heat and steam to relax and enjoy the many health benefits spans cultures and centuries. In Finland, saunas are so integral to the lifestyle that there are more saunas than cars, and nearly every household has access to a sauna, where it also works as a place for social interaction.
Throughout history, many famous individuals loved the many sauna health benefits. We’re talking Hippocrates, the father of medicine, who praised the therapeutic properties of steam baths, Cleopatra, known for indulging in elaborate bathing rituals, and even Benjamin Franklin, who often enjoyed a good sweat in his personal sauna.
Traditionally, saunas were small log cabins, heated by wood-burning stoves, with stones that were doused with water to produce steam. Now, they have beautifully evolved, with modern innovations such as electric heaters, infrared technology, portable units, and custom-built designs that offer various options to suit different preferences and needs.
2000 years ago, 200 years ago, or today, sauna’s benefits are all the same. Here are the top 4:
1. Skin Health
One of the most celebrated benefits of regular sauna use is its ability to detoxify the body and rejuvenate the skin. Sweating is the body’s natural way of eliminating toxins. The heat from the sauna helps open up pores, allowing sweat to flow freely, which not only helps in removing dirt and oil from the skin but also in eliminating heavy metals, pollutants, and other toxins. Better circulation from the sauna heat brings more oxygen and nutrients to the skin’s surface, which can improve the health of your skin.
Regular sauna use can also help with conditions like acne and eczema by promoting a cleaner, clearer complexion, since the increased blood flow delivers vital nutrients to the skin, promoting healing and regeneration. Plus, the sauna's heat helps to relax facial muscles, reducing stress-induced wrinkles and giving you a more youthful appearance.
2. Relaxing
Life can be hectic, and finding a moment to unwind is essential for mental well-being. Regular sauna use offers an excellent way to relax and de-stress, thanks to the warmth that soothes your muscles and eases tension. The benefits are not just for the body though, since studies have shown that sauna sessions can reduce levels of cortisol, the stress hormone.
On top of this, the sauna environment, with its quiet and often dimly lit setting, encourages a state of calmness. Many people find that spending time in the sauna helps them clear their minds and improve focus, making the routine become a form of self-care.
Extra tip: Adding essential oils to the sauna experience can be a great idea if you’re going for total relaxation. Try scents like lavender, eucalyptus, or chamomile to help you unwind after a long day.
3. Cardiovascular Health
Your heart works tirelessly to keep you going, so it deserves some love too. Regular sauna use can significantly benefit cardiovascular health, especially if you alternate between hot sauna sessions and cold showers. This practice is known as contrast therapy and can boost circulation.
When you sit in a sauna, your heart rate increases, and blood vessels dilate, mimicking the effects of moderate exercise. This cardiovascular workout helps to improve circulation, lower blood pressure, and enhance heart health, but some studies even suggest that regular sauna use can reduce the risk of heart disease and stroke.
- Natural Pain Relief
If you’ve ever experienced sore muscles or chronic pain, you know how debilitating it can be. Regular sauna use can offer natural relief from aches and pains, making it a great addition to your wellness routine.
The heat from the sauna penetrates deep into your muscles and joints, promoting relaxation and reducing stiffness. It also stimulates the release of endorphins, the body’s natural painkillers, helping to alleviate discomfort and improve mobility.
How to Sauna: Some Tips
Is there a best way to sauna? Yes, of course there is. Some guidelines can help you make the most out of your sauna experience and enjoy its benefits to the fullest.
- Stay Hydrated: Drink plenty of water before and after your sauna session to compensate for the fluid lost through sweating.
- Start Slowly: If you're new to saunas, begin with shorter sessions (around 10-15 minutes) and gradually increase the time as your body adapts.
- Listen to Your Body: Pay attention to how you feel during the sauna session. If you start to feel dizzy, nauseous, or uncomfortable, it’s time to step out and cool down.
- Cool Down Gradually: After a sauna session, allow your body to cool down slowly. Take a lukewarm shower or sit in a cooler environment before resuming normal activities.
- Avoid Alcohol: Consuming alcohol before or during a sauna session can increase the risk of dehydration and other health complications.
The Modern Sauna
Today, saunas have evolved far beyond their humble origins. Modern saunas come in various forms, from traditional wood-burning models to infrared saunas that use light to generate heat. Infrared saunas, in particular, have gained popularity for their ability to penetrate the skin more deeply, offering even more benefits.
Home saunas are becoming more accessible, allowing people to enjoy the benefits of sauna therapy without leaving their homes. Portable sauna units and home installations are making it easier than ever to incorporate this ancient practice into modern wellness routines.
Supplements and Sauna
While the sauna itself has a lot of benefits, some supplements can complement and even improve the experience.
- Electrolytes: Since saunas induce significant sweating, replenishing lost electrolytes is very important, so electrolyte supplements can help maintain hydration and prevent imbalances.
- Antioxidants: Supplements like Vitamin C and E can help protect the body from oxidative stress, which may be increased by intense heat exposure.
- Magnesium: Known for its muscle-relaxing properties, magnesium supplements can enhance the muscle recovery benefits of a sauna session.
- NMN: NMN supplements can support cellular health and energy production, enhancing the rejuvenating effects of sauna use.
As modern innovations make saunas more accessible than ever, this old practice continues to be a cornerstone of wellness routines worldwide. And with the right supplements, you can optimise your sauna experience, ensuring you enjoy all the benefits of this great tradition.
