The benefits and disadvantages of saunas and heat exposure
Sauna usage has been seen in Finland for 100’s of years, but the rich history of saunas and bathhouses isn’t limited to northern Europe. In fact many cultures historically have a version of a sauna interwoven in their history. Native Americans have the sweat lodge, which plays an important role in spiritual ceremonies. The Japanese have the sento or onsen, often built upon hot springs, date back to 1185. Sauna use in modern times is rapidly regaining popularity, perhaps due to some interesting physiological effects that heat exposure has on the body!
What are some of the benefits?
The temperatures in saunas induce heat stress on the body, which in turn activates heat shock proteins. Heat shock proteins essentially help other cells repair themselves after experiencing damage or stress. This promotes cell longevity, and protection against illness, it even increases lifespan. Lifelong sauna usage may reduce the risk of cardiac death, as well as decrease the risk of cardiovascular disease. These findings are typically correlated well with exercise. Dr. Rhonda Patrick is one of the most vocal proponents of sauna use for the purpose of longevity. Her paper “Sauna use as a lifestyle practice to extend healthspan” provides an analysis of population based cohort studies regarding the health outcomes of sauna users. These studies found many links between sauna use and better health outcomes over the span of a lifetime.
What are some of the disadvantages?
These benefits do not come without a small amount of risk, particularly if you have preexisting conditions. Obesity or alcohol usage within the sauna are not a great combination. Make sure you’re drinking plenty of water before entering any type of heat treatment. As with any heat or temperature based treatment it’s important to not go too far, and listen to your body. If you’re feeling dizzy or dehydrated due to lack of proper fluid intake, it can result in heat stroke or death. Always, no matter what, monitor how you’re feeling and get out of the sauna if you need to. Also be aware that there are some studies regarding male infertility and sauna usage.
Overall, while there are some potential concerns with regular sauna use they are relatively minor compared to the health benefits it offers. If used responsibly, saunas can provide physical and mental health benefits. However! It’s always important to speak with your doctor before starting any new exercise regimen – including regular visits to the local spa!
