Heart conditions are growing as the leading cause of death. There are natural ways to combat conditions like high blood pressure and heart disease, one of which involves increasing body temperature through sauna bathing. A study conducted by Masuda et. al confirmed that regular sauna sessions (which is typically 15 minutes per day) has been shown to decrease blood pressure. The health benefits of sauna bathing extend beyond cardiovascular health, potentially reducing the risk of vascular diseases such as high blood pressure, cardiovascular disease, and stroke, as well as nonvascular conditions like pulmonary diseases and pain in rheumatic diseases.
Even if you don’t have access to a sauna daily, studies show heart health benefits beginning at one sauna session per week. The greatest benefits however come with increased frequency of sessions with each session lasting a minimum of 15-20 minutes.
Do saunas actually have health benefits of sauna?
Beyond pleasure and relaxation, emerging evidence suggests sauna bathing can help reduce the risk of cardiovascular, heart disease (CVD), stroke, neurological and pulmonary disorders, including chronic obstructive pulmonary disease (COPD).
We have published many pieces on our blog about the potential health benefits of sauna bathing. It’s truly difficult to understate how good sauna baths can be for your mental and physical health - not just cardiovascular health. You can find hundreds of in-depth articles based on real scientific studies. For example, there is ample evidence that shows how sauna bathing may help reduce pain. How sauna bathing can help you detox your body, improve your flexibility, get more restful sleep, and significantly reduce stress and anxiety.
But saunas and sauna bathing is not for everyone; it’s important that you consult your doctor if you have pre-existing conditions or live with chronic disease. Read more about who might best avoid or limit sauna usage. Remember - we are not doctors and this is not medical advice. Please consult your physician.
How does a Sauna help your heart and cardiovascular disease?
Sauna bathing can significantly improve blood pressure and circulation through several physiological mechanisms. When you enter a sauna, the high temperatures cause your body to heat up, which triggers vasodilation, or the widening of blood vessels. The high temperatures also activate the sympathetic nervous system, which increases heart rate and skin blood flow. This process reduces vascular resistance, making it easier for blood to flow through your arteries and veins, thereby lowering blood pressure. Additionally, the heat prompts your heart to pump more blood as it works to cool your body down, mimicking the effects of moderate exercise. This increased cardiac output improves overall circulation, delivering more oxygen and nutrients to your tissues.
In fact, everyone who enters a sauna will experience an increase in their circulation. Your heart rate can rise from 60-70 bpm (beats per minute) to 110-120 bpm in the sauna (140-150 bpm with more intensive bathing), and can often sink to below normal after the cooling off stage.
It’s believed that the sauna emulates the effect of moderate exercise. When you use one, your heart rate increases and circulation improves. Because of this, the cells in the heart function better as more blood is being pumped to them.
Regular sauna use has been associated with long-term cardiovascular benefits. Studies have shown that frequent sauna bathing can lead to improved endothelial function, which is crucial for maintaining the flexibility and health of blood vessels. Endotheli-what!? The endothelium is a thin layer of cells that lines the interior surface of blood vessels, including arteries, veins, and capillaries. These cells form a barrier between the blood and the rest of the vessel wall and play a crucial role in vascular health. The endothelium is responsible for a variety of essential functions that help regulate blood flow, blood pressure, and the overall health of the cardiovascular system.
This improvement helps in the prevention of arterial stiffness, a common issue associated with hypertension. Moreover, the relaxation induced by sauna sessions can reduce stress levels, which is another factor contributing to high blood pressure. The combination of immediate physiological changes and long-term cardiovascular benefits makes sauna bathing an effective practice for enhancing blood pressure regulation and circulatory health.
The Long Term Effects of Sauna Bathing
A study in Finland (the birthplace of the Sauna) followed men over 20 years, to see how they reacted to cardiovascular disease and other similar issues. As part of that study, it kept track of how often these men used a sauna in a given week.
The study concluded that men who used a sauna at least once a week were significantly less likely to die from cardiovascular disease, coronary artery disease, or sudden cardiac death. The data determined that the more they used a sauna, the less chance they had of suffering these illnesses.
Circulation: Not Just For The Heart
Better circulation isn’t just to improve cardiovascular health or heart function! It can help with muscle soreness, which athletes and anyone who works out regularly could benefit from. Further, it can improve joint function, helps with arthritis, decreases pain and increases mobility. Sauna bathing can also help alleviate pain and improve symptoms associated with rheumatoid arthritis. It’s surprising how much improving your circulation can do.
While a sauna shouldn’t be used in place of a healthy exercise regime, it certainly can supplement it and keep the risk of cardiovascular disease down.
Saunas and sauna bathing has grown in popularity in the United States. More people are seeing the benefits of having access to a sauna daily for their health. Now more than ever are saunas affordable. We offer payment plans and guarantee our saunas will be an amazing addition to your home and your life. Saunas come in all shapes and sizes. We have outdoor saunas and indoor saunas in all shapes and sizes. Traditional Finnish saunas are known for their high temperatures and low humidity, typically constructed with wood and heated by a stove. Infrared saunas, on the other hand, are used in various therapeutic interventions, including treatment for rheumatological conditions, airway conditions, cardiovascular disease, detoxification, and immune-mediated diseases. Traditional saunas, often heated by electricity or burning wood, have been extensively studied for their cardiovascular benefits.
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