The first saunas were built in what is now Finland, where they have been used since ancient times. Also known as a sudatory, a sauna is a small room or building specially designed for dry or wet heat sessions that promote perspiration.
Early examples discovered by archaeologists in the Orkney Islands, Scotland, are believed to have been imported by Nordic diaspora, and date back to around 4000 BCE. Saunas were also popular in ancient Korea. There, they took the form of the hanjeungmak, a dome-shaped structure first mentioned in annals from the 15th century.
Finland’s oldest saunas consisted of pits dug into the ground that were primarily used as a dwelling throughout the winter months. These rudimentary huts featured a fireplace where stones were heated to high temperatures, with water added to produce steam, resulting in a sensation of increased heat.
Over the centuries, saunas evolved, particularly in the wake of innovations achieved during the industrial revolution. The world’s first electric sauna stove was introduced in 1938. Following World War II, saunas grew increasingly popular across Scandinavia and German-speaking parts of Europe.
Today, saunas are popular all over the world, and they confer a variety of health benefits. From weight loss and physiotherapy, to reducing the risk of pneumonia and even dementia, we look at health benefits associated with saunas.
1. Relieving Tension and Stress Reduction
The warm environment of the sauna soothes nerve endings, relaxing muscles. The heat actually triggers chemical reactions withing the body, prompting the release of endorphins and other feel-good chemicals that reduce stress and anxiety and promote well-being. Many people who take regular saunas report a subsequent sense of calmness, leaving them feeling rejuvenated, rebalanced, and ready tackle the rest of the day.
Studies show that saunas have a positive impact on mental health, improving mood and reducing depression. Although they can be somewhat stressful on the body, this stress triggers the release of hormones, invoking feelings of euphoria. Studies also show that perspiration induces relaxation, banishing feelings of anxiety and frustration.
2. Improved Circulation
Using a sauna has been shown to increase blood flow throughout the body. The heat causes an increase in heart rate, inducing widening of blood vessels. This helps blood—and with it, life-giving oxygen—to be transported around the body much more quickly and freely. Delete
Improved circulation has numerous health benefits. A recent Finnish study revealed that men who took weekly saunas over the course of 20 years significantly reduced their risk of coronary artery disease, cardiovascular disease, and sudden cardiac death. In fact, the study revealed that the more often participants took saunas, the lower their risk of suffering those illnesses.
Experts believe this is because, in most people, heat therapy results in physiological responses similar to those induced by moderate exercise. Researchers suggest that improved circulation and increased heart rate causes an improvement in function of cells within the heart, staving off the risk of heart disease.
3. Weight Loss
A sauna can be an effective tool in a weight loss program. The dry heat increases heart rate, boosting metabolism. Studies suggest that sitting in a sauna for just 20 minutes can burn up to 500 calories.
4. Reducing the Risk of Developing Medical Conditions
A recent study revealed that visiting a sauna twice a week significantly reduces an individual’s risk of developing pneumonia. The study, published in the European Journal of Epidemiology, showed that men who engage in regular sauna sessions were nearly 30 percent less likely to develop pneumonia. Those who visited four times a week reduced their risk of pneumonia even more significantly, by almost 40 percent.
In a separate study conducted by the University of Eastern Finland, scientists discovered that frequent trips to the sauna lowers the risk of several forms of dementia, including Alzheimer’s disease. In participants who took four or more 15-minute saunas per week, the risk of developing Alzheimer’s was lowered by approximately 66 percent. The findings add to a growing body of evidence to suggest that saunas confer significant benefits in terms of improving mental, physical, and emotional health.
5. Pain Relief
Many athletes rely on saunas for post-workout relaxation, promoting fast and effective healing of muscles and the easing of stresses and strains. Relaxing muscles in this way promotes recovery, enabling athletes to exercise more frequently, speeding up muscle development. Stretching muscles before entering the sauna enables heat to penetrate tired, stiff muscles, loosening them, making movement more fluid, and increasing flexibility.
Since heat triggers the release of endorphins and other feel-good chemicals within the human body, saunas can be an effective way of managing long-term conditions, particularly those that that induce chronic pain. Several studies show that exposure to heat significantly increases production of endorphins and other important pain-relieving compounds, decreasing pain experienced by individuals with fibromyalgia and other medical conditions.
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