Sauna: health benefits, duration, danger, to lose weight?

Sauna health benefits duration danger to lose weight

The sauna is a well-being ritual of Finnish origin which allows you to take a dry heat bath. What are its health benefits? For the skin ? Liver ? Does it make you lose weight? What contraindications?

The sauna aims above all to relaxation and well-being. It also has many health benefits including skin, immunity, heart, after sports and for pain. What is the principle of the sauna? How long can you stay there? What is the difference with a hammam ? Who can’t go?

What is a Sauna?

The sauna is a well-being method of finnish origin which is traditionally practiced in a small wooden hut or more regularly in a closed room in which we take a dry heat bath (Between 3 and 20% humidity) between 70 and 100°C. Room heating is usually produced by a wood or electric stove called kiuaswhich heats stones on which water is poured to create steam and increase the temperature.

How long (maximum) should I stay in a sauna?

The typical ritual is to begin by taking a shower and drying off meticulously then settling in the sauna for about ten minutes, until the perspiration pearls on the skin. Then, we leave the sauna to take a cool or cold shower or cool off with ice. After being dried, repeat the operation twice, ending with a cold shower then a period of rest. This “ritual” must obviously be adapted to the needs and desires of each person so that it remains a safe pleasure practice.

What is an infrared (Japanese) sauna?

Recently, develop infrared saunas from Japan. Infrared heating elements replace the traditional stove. 80% of the radiation penetrates deep into the skin tissues, which would allow more sweating. The ambient temperature is around 50°C. There are also nao-saunas or facial saunas which are devices aimed at performing facial treatments by opening the pores in order to purify the skin.

What is the difference with a hammam?

Unlike the sauna, the hammam, originating in Eastern countries, is a steam bath. The temperature is between 40 and 50°C and the humidity rate is around 100%.

Does the sauna make you lose weight?

No, the sauna does not allow you to lose weight (the weight lost during a session corresponds only to water), nor does it allow you to “detoxify” the body: our liver, our kidneys; our lungs or even our skin perform this function very well on their own.

Is the sauna good for the heart?

According to Finnish studies, the sauna has”essentially benefits in terms of preventing cardiovascular diseasesexplains Dr. Françon.Compared to people who go to the sauna once a week, those who go at least twice have less hypertension, less angina pectoris, less heart attack, less heart failure, less stroke. More specifically, those who go there 2 to 3 times a week have less than 30% risk of dying from cardiovascular disease and those who go there 4 to 7 times less than 70%. However, these results need to be confirmed by other studies..” he continues. This is explained by the fact that the sauna “causes vasodilation in the skinan increase in blood flow, an increase in heart rate, a decrease in blood pressure at the time, an increase in cardiac output, as well as the activation of many physiological regulatory systems such as the sympathetic system, the renin-angiotensin system or the control of certain hormonal secretions in the pituitary gland“explains the spa doctor.

Benefits after sport? About pain?

The sauna could also play a role in immunity as well as oxidation-reduction systemshe adds. The sauna also increases beta-endorphins“. This allows relief of muscle pain and optimization of sports recovery. The sauna can also play a role in improving the pain of people with fibromyalgia, in combination with aquatic exercises. There can also be an improvement in the symptoms of chronic bronchitis or asthma.

What are the contraindications of the sauna?

  • Cardiovascular illnesses : cardiomyopathy, unstable angina, heart attack, recent stroke. The doctor thus underlines that it is more than strongly advised to seek the opinion of his doctor or his cardiologist if one suffers from a cardiovascular pathology and that one wishes to practice the sauna.
  • Orthostatic hypotension
  • Poorly controlled hypertension
  • Fever
  • Claustrophobia
  • Certain skin conditions.

Pregnancy is not a priori a contraindication (Finnish pregnant women frequent it) and children can go there. Vigilance must nevertheless remain in order and it is advisable to listen to one’s feelings and to leave at least felt unpleasant. Note, there is a risk of fainting. It is not recommended to bring a child under 3 years old.

What are the risks of a sauna session?

In case of hypotension in particular, the sauna may be responsible for discomfort. It is absolutely necessary to get out of it at the first signs of dizziness. The sauna maybe responsible for skin diseases in particular bacterial, bacterial folliculitis has been described after sessions. Fungal infections can also occur due to the shower. The ideal is to plan to wear swimming pool flip flops when leaving the cabin.

What precautions before going to a sauna?

  • All the authors insist on the fact thatdo not mix alcohol and saunawarns Dr. Françon. Deaths that occur in saunas are largely caused by alcohol consumption just before the session“.
  • It is right to hydrate before, during and after the session because we lose a lot of water (about 1 liter).
  • It is better to not to be alone so as not to risk hyperthermia after discomfort.

Thanks to Dr Alain Françon, rheumatologist and spa doctor.

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