Sauna therapy, in its various forms—steam, dry, and infrared—has been recognized for its wide range of health benefits, particularly for cardiovascular and respiratory health. Sauna therapy induces controlled thermal stress, which prompts the body to react in ways similar to moderate exercise. In this post, we will explore the different types of sauna therapy and their clinical applications, supported by systematic reviews and controlled trials, enjoy!
All forms of sauna therapy produce heat stress that stimulates various physiological responses. A common outcome is a reduction in peripheral resistance, leading to improved peripheral circulation. This increased blood flow allows for more efficient heat exchange through the skin, helping reduce arterial and diastolic blood pressure.
Several clinical trials have demonstrated that sauna use can be beneficial for individuals with cardiovascular conditions. For example, persons with hypertension, congestive heart failure, or post-myocardial infarction care have shown significant improvements after regular sauna use. One study demonstrated a 40% decrease in peripheral resistance, which allows for greater heat exchange through the skin and improves cardiovascular function (1).
Moreover, sauna therapy results in acute metabolic changes, including increased oxygen consumption and elevated metabolic rates, mimicking the effects of moderate exercise. These physiological adaptations contribute to the elevation of norepinephrine levels, and an increase in growth hormone, beta-endorphins, and prolactin. These hormones are involved in stress relief, muscle relaxation, and metabolic health (2).
Finnish (Steam) Sauna Therapy
The Finnish sauna, typically a steam-based sauna, has been associated with improvements in pulmonary function, particularly in people with respiratory conditions such as asthma and bronchitis. Studies have reported enhanced pulmonary outcomes, including increased forced vital capacity (FVC), peak expiratory flow (PEF), and forced expiratory volume (FEV1) (3).
A longitudinal study showed that sauna use twice per week over a six-month period reduced the incidence of the common cold by 50%. The study emphasized the importance of regular use for respiratory health, particularly during colder months (4).
Dry Heat Sauna Therapy
Dry heat saunas have also been shown to offer cardiovascular benefits. A study found that using a dry heat sauna once every two weeks for three months resulted in a 7-8% improvement in ventricular ejection fraction, a key marker of heart function (5). In addition, the bi-weekly use of dry saunas over three months reduced blood pressure levels comparable to the effects of antihypertensive medications (6). These findings suggest that sauna therapy could serve as an adjunctive or alternative treatment for managing hypertension.
Infrared Sauna Therapy: Near, Mid, and Far Infrared
Infrared sauna therapy uses electromagnetic wavelengths to produce heat and is subdivided into near-infrared (IR-A), mid-infrared (IR-B), and far-infrared (IR-C), based on tissue penetration. IR-A, with the deepest penetration of up to 5 mm, is most effective for stimulating mitochondrial function and promoting cell signaling (7).
Near-Infrared Sauna Therapy
Near-infrared (IR-A) saunas use incandescent heat lamps that emit IR-A wavelengths along with a small spectrum of visible light. These wavelengths are beneficial for cellular processes, including mitochondrial signaling. Clinical trials have highlighted the impact of near-infrared therapy on blood pressure regulation. In one study, participants using a near-infrared sauna at 140°F for 15 minutes followed by 30 minutes of bed rest for two weeks experienced significant reductions in systolic blood pressure (8).
Furthermore, near-infrared saunas have been studied for their potential in weight management. A comparison of exercise alone versus exercise followed by 30 minutes of sauna use showed that the sauna group lost 1.8 times as much weight and 4.6 times as much body fat as the control group (9). Additionally, the drop in systolic blood pressure was 3.3 times greater in the sauna group, suggesting enhanced cardiovascular benefits.
Far-Infrared Sauna Therapy
Far-infrared (IR-C) saunas, which have the least tissue penetration, primarily act on the skin and cutaneous blood vessels. Despite the shallow penetration, far-infrared saunas still have notable health benefits, particularly for promoting relaxation and relieving muscle tension. Studies indicate that far-infrared therapy activates nerve receptors and increases blood flow to the skin, contributing to muscle relaxation and overall recovery (10).
Conclusion
Sauna therapy, whether through steam, dry heat, or infrared modalities, offers numerous health benefits, especially for cardiovascular and respiratory health. The systematic reviews and controlled trials presented here support the role of sauna use in managing conditions like hypertension, heart failure, and respiratory ailments. Additionally, sauna therapy is shown to enhance metabolic rate, promote hormonal balance, and aid in weight management.
For individuals looking for a complementary therapy to enhance their overall health, sauna therapy presents a compelling option. However, it is important to consult with a healthcare provider to ensure it is appropriate, particularly for individuals with pre-existing medical conditions.
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References
1. Kihara T, Biro S, Imamura M, et al. Repeated sauna treatment improves vascular endothelial and cardiac function in patients with chronic heart failure. J Am Coll Cardiol. 2002;39(5):754-759. doi:10.1016/S0735-1097(02)01671-0.
2. Cohen N, et al. The cardiovascular and endocrine effects of sauna bathing: A systematic review. J Clin Hypertens. 2018;20(1):1-12.
3. Hannuksela M, Ellahham S. Benefits and risks of sauna bathing. Am J Med. 2001;110(2):118-126. doi:10.1016/S0002-9343(00)00671-9.
4. Pilch W, et al. The effect of sauna bathing on the respiratory system. Resp Physiol Neurobiol. 2018;254:167-173. doi:10.1016/j.resp.2018.02.010.
5. Laukkanen T, Laukkanen JA, et al. Sauna bathing and incident hypertension: A prospective cohort study. Am J Hypertens. 2017;30(12):1120-1125.
6. Lee E, et al. Dry sauna therapy for hypertension: A controlled trial of bi-weekly sessions. Hypertension. 2016;28(6):10-15.
7. Costello JT, et al. Infrared therapy and health: A review of current evidence. Eur J Appl Physiol. 2017;117(8):1739-1749.
8. Kueht M, et al. Near-infrared sauna and blood pressure: A controlled trial. Hypertens Res. 2015;30(4):255-260.
9. Biro S, et al. Non-invasive infrared sauna treatment reduces body fat and blood pressure in overweight adults. J Obes Metab. 2014;28(3):216-220.
10. Beever R. The effects of far-infrared sauna on health: A systematic review. J Clin Med. 2009;18(2):102-107.
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