Here at TFD, our members have access to our sauna and steam facilities at no additional cost. It is available from opening, right up until 30mins before closing; no booking required. While many of our members take full advantage of these facilities, we understand some may be new to these and very few are aware of just how beneficial they can be for one’s physical and mental health.
Below are just ten of the benefits saunas can provide:
- Promotes Mental Wellness:
In a world of technology and little downtime, a sauna carries the benefit of no distractions, allowing for complete relaxation. Many coincide their sauna sessions with meditative methods such as breath work, mindfulness and progressive muscle relaxation…potentially something to try if you haven’t already? Likewise, heat promotes blood circulation, delivering oxygen to the brain, contributing to mental clarity. A few studies even go as far as to say they have ‘euphoric effects’ due to the release of dopamine and beta-endorphins which boost mood and energy levels.
- Improved cardiac health:
When exposed to heat, the capillaries dilate, so blood flows more freely. Your body reacts to this increase in heat in a similar way to that of when it is exercising – this encourages the heart to pump harder, but without exhausting it. This is known as ‘passive cardio’ and leads to increased cardiac hypertrophy and decreased blood pressure. These factors in conjunction with exercise, place sauna bathing in good stead for contributing to cardiorespiratory fitness, meaning your cardiac system becomes more efficient at delivering oxygen to muscles and organs during physical fitness and additionally reduces your risk of developing cardiovascular disease.
- Improved sleep:
The release of endorphins and lack of distraction promotes complete relaxation, but going a step further by scheduling your sauna session for a late afternoon/ evening can assist with falling asleep more easily. This is as a result of the production of melatonin, a sleep-inducing hormone that regulates your circadian rhythm.
- Detoxification:
The high temperatures and therefore increase in core body temperature leads to the process of sweating. This results in the body flushing out toxins and impurities from muscles, tissues and organs. Detoxification benefits occur between 15-25 minutes of sauna-bathing. Note, hydration is key to this process. It is vital one re-hydrates as part of their post-sauna recovery to minimize dehydration and dizziness.
- Improved Immune Health:
We all get fed up when we get a cold a month after getting rid of the last. Sauna use is proven to aid immune health. The heat opens the sinuses and lungs, thinning mucous membranes, reducing congestion. Likewise, the increase in core temperature brought about as a result of the heat, creates an ‘artificial fever’ encouraging your body to produce more white blood cells, building a barrier against pathogens. Finally, the reduction in stress experienced during sauna-bathing lowers cortisol levels, which places limitation on the number of immunosuppressants in your body.
- Promotes healing:
The act of being in a sauna prompts an increase in internal body temperature, promoting blood flow and circulation. Increased blood flow experienced during a sauna session delivers oxygen-rich blood to inflamed areas of the body, reducing swelling and assisting in the healing of damaged tissues. The enhanced circulation also aids removal of toxins from the body facilitating the body’s natural healing process. Likewise, the increase in body temperature results in the body releasing endorphins. which are your body’s natural pain killers.
- Increased Heat Shock Proteins:
Heat shock proteins are a protein found in all cells that offer many health benefits including stimulating an immune response, aiding muscle recovery, protection against neurodegenerative diseases, production of insulin and a reduction in free radicals. These proteins are activated by heat, hence, sessions in the sauna will reap the benefits of these proteins.
- Increased Metabolism:
While some believe saunas contribute to weight loss, this isn’t entirely accurate. Saunas are notorious for causing sweating as your body reacts to the heat, which will lead to a loss of water weight, but this is only temporary. Having said that, saunas can have some effect on caloric burn, through their correlation to metabolism. Saunas can increase your metabolism by triggering a series of physiological responses that are similar to those that occur during exercise. Research has previously shown saunas boosting one’s metabolic rate by approximately 20%. So, while saunas aren’t recommended as a first port of call for weight loss, they can contribute to some degree.
- Pre-workout:
All gym-goers will have heard of the importance of warming up prior to a workout, to increase joint mobility, muscle elasticity, and prepare the cardiovascular system for higher levels of exertion, amongst other factors. Note, a sauna doesn’t replace stretching, but 5-10mins in the sauna ahead of a workout or gym class will increase your core temperature and hence, increase blood circulation, mimicking the effects of a warm-up. Therefore, in conjunction with one another, a sauna session and dynamic stretching will ensure your muscles are fully responsive and pliable resulting in a fully effective workout.
- Post-workout:
As per many of the reasons above, saunas more commonly stand as a post work-out activity in which muscle recovery is the main aim. As mentioned, saunas increase heat shock proteins which are hugely responsible for aiding muscle recovery. Saunas are also extremely effective at flushing out lactic acid post-workout and aid your muscles in relaxing. Sleep is a vital part of recovery. It is during sleep that hormones important for muscle recovery are secreted. Therefore, a sauna’s effect on sleep makes it a contributor to muscle recovery in more ways than one.
There are many other health benefits to regular sauna-bathing, but we, here at TFD, welcome our members to give the sauna and/steam facilities a go and experience the benefits for themselves.
If you’re new to sauna-bathing check out our five top tips:
TIPS:
Hydrate: Ensure you drink plenty of water before, during and after your sauna session.
Shower: Shower before and after your session to cleanse your skin and relax your muscles.
Frequency: First-timers should start with 5-10mins, but sessions can increase to 15-20mins 4-7 times a week to experience the most health benefits.
Cool down: Aim to cool down slowly after your sauna session. Allow your heart rate to slow and body temperature to return to optimal.
Don’t eat a large meal: Our blood goes to where it is required, which happens to be the digestive system upon eating a heavy meal. During a sauna session, we want our blood to flow around the entirety of the body, not just the centre, so avoid eating anything more than a light meal or snack before your session.
IMPORTANT:
Please note a sauna isn’t beneficial for everyone. If you are pregnant, ill, or have any health conditions such as heart or kidney disease, sauna use is not advised. Please speak to a health care provider prior to any use of the sauna or steam facilities.
Blog by Caitlin Nicholls – Level 2 Fitness Instructor