A visit to the sauna may be just as productive as cardio, research shows. According to a new study recently published by Mayo Clinic, emerging evidence suggests that sauna bathing may be linked to many different health benefits including reducing the risk of cardiovascular problems.
Researchers, led by cardiologist and University of Eastern Finland professor Jari Laukkanen, analyzed all existing studies on sauna bathing up through February 2018.
Participants involved in the studies spend an average of five to 20 minutes in a sauna set to 175 to 210 degrees Fahrenheit. Participants followed their sauna experience with a shower, swim, or a return to room temperature.
The sauna exposure increased participants’ heart rates to 120 beats to 150 beats per minute. It also increased blood flow to the skin. Both of these effects are similar to the effects of moderate exercise. If you want to learn more of the benefits of an infrared sauna blanket to your health, continue to read this article for more information.
What can regular sauna bathing do for your health?
Large sauna studies have determined that sauna bathing is linked to reduced artery stiffness and lower blood pressure.
In fact, participants who visited the sauna between four to seven times a week were found to have a 60% lower risk of stroke and heart disease compared to those who visited the sauna only once a week.
“Sauna may be a new way to reduce cardiovascular risk,” said Laukkanen. “It is a kind of third factor in addition to diet and exercise.” Laukkanen himself says he visits the sauna around six to seven times a week after exercising.
When used alongside regular exercising and a healthy diet, sauna bathing can reduce the risk of high blood pressure, cardiovascular disease, and neurocognitive diseases. It can also reduce the risk of nonvascular conditions such as pulmonary diseases, headache, and flu.
What’s more, sauna bathing can also help to reduce the risk of arthritis, a condition experienced by over 50 million Americans.
What can’t sauna bathing do?
Sauna bathing can be a great addition to your exercise routine because it keeps your heart rate high while the rest of your body relaxes. However, sauna bathing isn’t a replacement for regular exercise the same way juicing isn’t a replacement for consuming fruits and vegetables.
Sauna bathing can increase your heart rate and bring blood to the skin’s surface, but your sauna exposure only lasts for a short period of time. Additionally, sauna bathing doesn’t provide muscle strengthening or promote weight loss.
Two-thirds of parents say they’re worried their children spend too much time using electronic devices, but parents often forget about how much time they’re spending on electronic devices themselves. Adults are recommended to receive 75 to 150 minutes of moderate physical activity a week.
Additionally, it hasn’t been proven whether or not sauna bathing can reduce the risk of developing cancer. That said, it’s still recommended that women over the age of 50 undergo regular mammograms to detect breast cancer while it’s still in the early stages.
Men are recommended to undergo a regular prostate-specific antigen test, which measures the amount of PSA in the blood to detect prostate cancer. The earlier cancer is detected, the better chance you have of successfully treating it.
Be aware of the risks if you’re new to saunas
It’s important to be aware of the risks associated with sauna bathing before leaping into sauna use.
Experts recommend that those new to sauna bathing begin using the sauna only for a few minutes. You can gradually increase your time in the sauna and how often you visit over time.
It’s also recommended that you don’t take a chilly shower or go for a swim in cold water after visiting the sauna. It’s best to allow your body to get used to room temperature after the sauna to avoid cold shock.
Although water is okay to consume, it’s also not a good idea to consume alcohol before or after sauna bathing to avoid sauna and post-sauna accidents.
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