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While studies may be promising, sauna use should not replace an exercise program to keep the heart healthy.
There is more evidence to support the benefits of regular exercise. A dry sauna dries the skin during use. Some people with psoriasis may find that their symptoms reduce while using a sauna, but those with atopic dermatitis may find that it worsens. People with asthma may find relief from some symptoms as a result of using a sauna.
A sauna may help open airways, loosen phlegm, and reduce stress. The study involved 2, healthy men aged from 42 to 60 years. However, the results do not prove that a sauna causes the reduction in risk. It may be that people with dementia do not use a sauna. More research is needed to to confirm these findings.
Moderate use of a sauna appears to be safe for most people. However, a person with cardiovascular disease should speak to a doctor first.
Switching between the heat of a sauna and cold water in a swimming pool is not advisable , as it can raise blood pressure. A sauna use may also cause blood pressure to fall, so people with low blood pressure should talk to their doctor to make sure sauna use is safe.
People who have recently had a heart attack should also talk to their doctor first. Dehydration can result from fluid loss while sweating. People with certain conditions, such as kidney disease, may be at a higher risk of dehydration. Avoid alcohol : Alcohol increases the risk of dehydration, hypotension , arrhythmia , and sudden death. A year-long studies of people in Finland who experienced sudden death showed that in 1. Many of these had consumed alcohol. Limit time spent in a sauna : Do not spend more than 20 minutes at a time in a sauna.
First-time users should spend a maximum of 5 to 10 minutes. As they get used to the heat, they can slowly increase the time to about 20 minutes. Drink plenty of water : Whatever type of sauna a person uses, it is important to replace the fluids lost from sweating. People should drink about two to four glasses of water after using a sauna.
Avoid sauna use if ill : People who are ill should also wait until they recover before using a sauna. Women who are pregnant or those with certain medical conditions, such as low blood pressure, should ask their doctor before sauna use. Supervise children: Children aged 6 and above are safe to use a sauna, but should be supervised when doing so. They should spend no longer than 15 minutes in there at one time. Far-infrared saunas FIRS have been recommended for people with mobility problems and health issues that make it difficult for them to be in the high temperatures normally found in a sauna.
A review of studies found that the benefits of FIRS may possibly include :. However, the researchers note that the evidence is limited by issues such as small sample size, short duration, and the fact that the same core research group carried out many of the studies.
There may be some potential health benefits to spending time in a sauna, but there are also some myths. One is that sweating can remove toxins from the body. Toxins such as alcohol, mercury, and aluminum are mainly removed by the kidneys, liver, and intestines. Proper hydration is important for your liver and kidneys to function properly. Make sure to drink plenty of water to replenish lost fluids after using the sauna. Let your liver and kidneys do the work. Research has found an association between sauna use and loss of fertility in men.
A recent study in Finnish men who underwent two minute sauna sessions per week for three months found that the use of saunas had a significant negative effect on their production of sperm. The good news is that the effect was found to be reversible. More research is needed to understand the impact of saunas on fertility, especially in men who already have low sperm counts or other issues with fertility.
Certain health conditions are not compatible with saunas or steam rooms. If you have any of the following conditions, be sure to check with your doctor before using a sauna:.
A study published in the Journal of Forensic Science revealed that deaths due to sauna use were exceedingly rare less than 2 per , inhabitants. Fifty-one percent of deaths were thought to be due to natural causes and 25 percent were associated with heat exposure. Half of all deaths occurring in saunas were in people under the influence of alcohol, and most were alone. Current evidence suggests that there are both benefits and risks to using saunas.
Saunas are generally safe for healthy individuals. When used in combination with a healthy diet, exercise routine, and plenty of water, saunas may help you:. Aim for minute sessions at first and work your way up to a maximum of 30 minutes at a time. Remove jewelry, eyeglasses, contact lenses, or anything metallic before entering. If you feel dizzy, unwell, or develop a headache while in a sauna, leave immediately and cool down.
Make sure to rehydrate with a couple glasses of water after using a sauna. Infrared saunas are gaining popularity at gyms and spas. Many people wonder whether it's OK to work out while they're sick. How do you spot a friend lifting weights? Here's the basic spotting technique for common exercises, as well as tips to keep your workout safe and…. Pelvic floor exercises are important, no matter your gender
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