Sauna – health benefits

Sauna – Description

General Information

The sauna, as it was originally conceived, serves primarily to cleanse the body thoroughly. The sauna was a safe way to eliminate lice, fleas and other parasites from the human body. It promotes profuse sweating, thereby aiding the skin’s respiratory process. This also provides a deep cleanse of the skin and has a positive effect on its elasticity.

It is worth noting that, to produce one gram of sweat, our body burns approximately 0.580 kcal. A person of average physical fitness produces around half a litre of sweat, burning 300 kcal in the process. By way of comparison, this is equivalent to running a distance of 3 to 5 km. This helps to cleanse the skin by removing dead skin cells.

The heat of the sauna helps to boost the production of white blood cells. It improves blood circulation, which allows a greater volume of oxygen to be delivered to the body. Using the sauna increases the body’s resistance to various ailments. First and foremost is the cold, which led the Finns to discover the sauna. Using the sauna helps the body resist chills and colds.

The sauna helps to relieve physical and mental tension. It stimulates and soothes the nerves, leading the body into a state of complete rest. Fatigue thus disappears. The sauna restores the muscles to their original working condition by relieving tension. It offers clear benefits, not only for the individual but also for public health in general. There is no danger in children and the elderly using the sauna.

Benefits by type of sauna

Traditional sauna

The therapeutic benefits of the traditional sauna are well established. Numerous benefits have been observed, from the sauna’s inception to the present day. This explains the rapid increase in the number of saunas installed over the last two decades. Sauna cabins can be found in a wide range of treatment centres, spas, beauty salons, thalassotherapy centres, hotels and even seaside resorts. However, before using a sauna, it is essential to consult a doctor to avoid any accidents. Only a doctor is qualified to determine whether or not a person is fit to use a sauna.

Stress is the modern-day ailment, which is usually treated with sedatives or sleeping pills. The sauna is a natural and powerful relaxant. It offers an alternative to these medicines. Stress is alleviated thanks to the calming effect on one’s mood following a sauna session. A sense of well-being and relaxation is also widely experienced after a sauna.

Many people suffer from infectious illnesses during changes in weather or seasons. The sauna plays a significant role in treating these various infections. Conditions such as sinusitis, acne and catarrhal otitis show rapid improvement with sauna use. It is advisable not to drink anything to ensure the treatment is effective.

People suffering from joint or rheumatic pain can attest to the beneficial effect of the sauna on their symptoms. Specialists from the French Sauna Association confirm the effectiveness of sauna therapy in treating rheumatism, certain skin conditions, Raynaud’s syndrome, distal obliterative arteriopathy and chronic bronchitis.

Doctors have dispelled the misconceptions surrounding the effects of the sauna on health. The sauna can treat certain conditions such as bronchial diseases and asthma. Asthmatics, even children, are not prohibited from using the sauna. People with respiratory problems may experience some discomfort, but this does not mean they have to avoid the sauna. Medical studies have confirmed that there are no contraindications in such cases. The use of appropriate essential oils in the sauna helps to clear the airways.

The sauna, by its very nature – involving profuse sweating – is already a natural detoxification practice. However, its benefits can be extended to the detoxification of toxins that have been voluntarily ingested or introduced through toxic substances. The person concerned is advised not to drink whilst sweating or in the hours that follow. The intensity of the detoxification treatment must be tailored to the individual, their constitution and their level of intoxication. Sauna sessions can be carried out alongside other treatment techniques. The elimination of toxins, alcohol, nicotine and heavy metals takes place through the body’s perspiration during the sauna session.

Infrared sauna

Infrared saunas may aid weight loss and relaxation. Compared to other heat sources, infrared penetrates deep into the skin. It therefore helps combat chronic fatigue, maintains hormone production levels and helps reduce cellulite. Infrared also prevents the skin from becoming rough. It leaves the skin smooth and supple. However, it should be noted that the sauna does not cause weight loss, despite the loss of water.

Infrared radiation offers undeniable benefits for our bodies. Its heat penetrates deep into the body, stimulating the muscles and nerves. It has the advantage of heating only the objects or people inside the sauna, rather than the surrounding air, as is the case with wood-fired, electric or gas-fired saunas. The respiratory tract is not subjected to the same strain as in conventional saunas. For some people, the air in an infrared sauna seems easier to breathe.

Infrared is seven times more effective than a traditional sauna. It eliminates more toxins than a traditional sauna, such as mercury and aluminium, nicotine, alcohol, ammonia, sulphuric acid and cholesterol. Whilst the therapeutic temperature in a traditional sauna ranges from 75 to 90°C, it is only 45 to 75°C in an infrared sauna. Therapy sessions are significantly more comfortable for users.

It would appear that infrared therapy used in saunas is effective in treating problems relating to poor blood circulation and bronchitis. It is even recommended for relieving arthritis. Certain conditions, such as high blood pressure, diabetes and discomfort caused by metal implants, cannot be treated in a traditional sauna. However, infrared sauna sessions are recommended for people with these conditions.

The impact of infrared on people with cancer is beginning to be recognised. The heat generated by infrared aids oxygenation and the elimination of radioactive waste from the body. It has finally been proven to have healing properties for chronic infections. The use of infrared in saunas therefore contributes to the treatment of certain conditions. These include skin conditions such as acne, eczema and psoriasis… Wounds heal more easily in this type of sauna, leaving fewer scars.

Furthermore, just like traditional saunas, infrared saunas do not help to resolve respiratory problems. The temperatures in far-infrared saunas are much closer to body heat and allow you to sweat at around 50°C. People who cannot tolerate high temperatures may find this type of sauna suitable. It is also recommended for people with problems relating to blood circulation or blood vessels, such as varicose veins, for example.

Sauna – How to use it

The sauna ritual

The sauna utilises the effects of alternating very hot sessions, interspersed with cold baths and rest periods at room temperature. Before entering the sauna, the user washes in an adjoining room, takes a lukewarm shower, and relaxes whilst drying off. They then enter the sauna naked. Nudity has always been part of the sauna tradition. It is a natural practice for Finns, and it is also a way of ensuring the highest standards of hygiene. Indeed, heat combined with humidity encourages the growth of germs.

The bather sits as they please on the bench inside the sauna. They place a towel between themselves and the bench to protect their skin from the heat of the wood and to absorb sweat. They sweat profusely whilst in the sauna. The temperature inside can reach 100°C, and the atmosphere is dry.

The humidity in the sauna is between 5 and 6 per cent at the start. Sources of humidity subsequently include the bather’s breathing and the water poured onto the stones. As the water evaporates, the ambient humidity rises, causing a sharp increase in the temperature inside the sauna. The body reacts accordingly to maintain its temperature at 37°C. This process is accompanied by an increase in heart rate.

The saunagoer stays in the sauna for a certain length of time. They may have themselves whipped with birch twigs, made from young birch branches, to speed up sweating and stimulate blood circulation. For Finns, a sauna without a whisk is like a meal without salt. The whisking gives them the sensation of being massaged. If birch twigs are not available, Finns use a conifer whisk instead.

At the end of the first session in the sauna, the bather lathers themselves with soap, scrubs themselves, and washes with lukewarm water. They then leave the sauna. They then either have cold water poured over them, or immerse themselves in icy water, snow or frosty steam. This is beneficial for circulation and for the brain.

They return to the sauna after a 15-minute break and repeat the same sequence two or three times before finishing for good. This ritual, practised for centuries by the Finns, makes the sauna a uniquely Finnish experience. A sauna requires preparation of the body, the room and the accessories. The accessories refer to various items of equipment and other items.

How the sessions unfold

The saunagoer should make three separate visits to the sauna. The first visit should be a short, intense session. For regulars, this will last around 8 to 12 minutes, before the first beads of sweat appear. Sauna-goers who cannot tolerate intense heat should position themselves in the lowest area to avoid feeling suffocated. Furthermore, they should not stay for more than 5 minutes during the first session.

The sauna-goer should feel their breathing becoming heavier, and their heart rate and blood circulation quickening. Their sensations are not limited to these rather general observations. They may experience others, much more closely linked to their constitution, state of health and temperament. Their body temperature may then reach 40°C. They lose water at a rate of approximately 1 litre per hour, but may only drink after their third session.

He leaves the sauna to breathe fresh air for at least fifteen minutes. If there are no contraindications, he may take a full-body dip in a low-temperature bath. He also has the option of taking a cool or cold shower. Each bath or shower must be at the lowest possible temperature to ensure the body cools down rapidly. This causes the skin’s pores and blood vessels to constrict.

After drying off, they re-enter the sauna for a second session lasting around fifteen minutes. They repeat the routine they followed after the first session, namely: stepping out to breathe in fresh air, a full-body immersion bath or a cool shower, drying off and resting for 15 minutes. They then return to the sauna for the third and final time. The sweat running down his body is now clean. After this final session, the concluding routine involves the same steps. A short 15-minute nap will allow the body’s organs to relax completely. The bather does not get dressed straight away.

He waits until his heart rate returns to normal, his skin adjusts to the ambient temperature, and his mind is no longer tempted to have another session. Otherwise, he may begin a fourth session, if he so wishes, and follow the established sauna ritual. There are no specific restrictions in this regard. There are no contraindications. The sauna is a pleasure.

The best time to replenish lost fluids is at the end of the rest period following the third session in the sauna. People who are in the sauna to relax or unwind may drink mineral water. Those undergoing a detoxification programme should drink water with a low mineral content, as neutral as possible.

The water should be cool, not ice-cold, and drunk in small but frequent sips. If the sauna is used for fitness purposes – after a workout, for example – drinking a good fruit juice will help replenish the body’s needs for water, sugar and potassium. However, all alcoholic drinks are prohibited.

Sauna – Recommendations

General precautions

There are precautions to take before using the sauna. The heat of the sauna is bearable for regular users. Beginners may be concerned about the heat and the cold shower, and will seek advice from friends who are used to the sauna. Everyone’s experience in a sauna will differ. Instead of feeling relaxed, beginners may feel more tired; their blood vessels dilate and their heart no longer beats at its normal rate. It is best to go to the sauna alone, so you can follow the advice as closely as possible.

It is not a matter of going to the sauna like an adventurer. Every beginner must first know why they are going to the sauna. Is it just to try it out, or to experience a sense of well-being, or to relax, or to detox? Depending on these motivations – which vary according to the beginner’s age and intentions – appropriate recommendations can be made.

Someone who is physically fit, athletic and in good health could undertake all three sauna sessions right from the start. On the other hand, anyone in poor health should limit themselves to one or two sessions, to allow their body to adjust to the various reactions. The consumption of alcohol, drugs or medication for high blood pressure is strongly discouraged before entering the sauna. The same applies to eating meals too close to the time of your sauna session.

Special precautions

For a beginner, the heat in the sauna may feel stifling during the first session. It is best to start cautiously and sit in the lowest part of the sauna. The first session in the sauna should be brief, lasting around 5 minutes. You should then increase the duration in 5-minute increments, up to a maximum of 30 minutes.

If the heat feels too intense, or even unbearable, you should leave immediately. A second attempt at the sauna – which can be beneficial – can be made after about 15 minutes, giving the body time to adjust. It is possible that, at the end of the first sauna session, you may not have sweated sufficiently. This means that the person’s skin has sweat glands that are more or less blocked. They may then experience a burning sensation in several areas, such as the thighs, upper chest and abdomen. In this case, they should leave the sauna and try again at a later date after consulting a doctor.

People who do not sweat much need not worry at all. You will gradually get the hang of sauna sessions. Sweating increases with each session until it becomes profuse. Sweat forms on the forehead, chest, back, stomach, arms and legs. It takes around ten sessions to get used to a cold shower or bath.

The first time, the hot air may cause discomfort in the nasal mucous membranes. This sensation subsides fairly quickly after a few sessions. The recommended frequency for sauna use is twice a week. You should avoid talking in the sauna so that you can pay close attention to your body’s reactions and detect any abnormalities in good time. You must not blow air onto other people, as the hot air at 80 or 100°C could burn them.

Between visits to the sauna room during a session, you should avoid drinking and wait until the end of the session to replenish lost fluids. Total immersion in cold water should only take place after seeking medical advice during these sessions. For sauna beginners, it is better to stick to a cool or cold shower. This cold shower raises blood pressure. After your final session in the sauna, it is strongly recommended that you take a break of at least thirty minutes at room temperature, wrapped in a bathrobe. You may drink water at this point or before entering the sauna.

People with cardiovascular problems put themselves at risk by entering the sauna. This is because the intense heat dilates the blood vessels and causes the heart rate to increase. However, if they wish to use the sauna despite this, they must leave immediately should they feel unwell.

Asthmatics who experience breathing difficulties upon entering the sauna must do the same, at the very first sign of discomfort. Intense heat is also contraindicated for people suffering from coronary heart disease, kidney failure, epilepsy, high blood pressure or diabetes. The same applies to pregnant women. The sauna is not recommended for people with tuberculosis, recurrent flu or acute infections.

Using the sauna is strongly discouraged after intense exercise or sustained physical exertion. Many people forget to remove their wristwatches or metal jewellery before entering the sauna. They are surprised by the burning sensation caused by these metal objects when heated to 100°C. Glasses with tortoiseshell or plastic frames do not cause any problems. However, metal frames produce the same effects as a wristwatch. You should avoid reading the newspaper in a sauna. Lead oxides used in photographs or lettering are released by the heat. They are harmful.

The authentic Finnish sauna is enjoyed in the nude for reasons of hygiene. From Finland to the other Scandinavian countries, nobody takes a sauna whilst clothed. Nudity is part of the normal practice of a sauna. If this makes you feel uncomfortable, it is best to wear a towel around your waist and shoulders. Wearing tight-fitting clothing, such as swimwear, restricts blood circulation and prevents perspiration.

Once inside the sauna cabin, if you decide to pour water over the hot stones, warn the other people present first. They need to position themselves correctly on the benches so as not to be caught off guard by the sudden surge of heat. At the end of the session, do not get dressed until you have stopped sweating.

Readers wishing to find out more about the sauna can consult the other articles on the subject on this website. Copyright protected under Articles L. 111-1 and L. 123-1 of the Intellectual Property Code.