Into The Heat
In my exploration of cold exposure for my recent blog post, I explored the practice of ice baths and in doing so, discovered its direct counterpart: the sauna. Saunas, much like ice baths, have been a massive talking point for health gurus and biohackers, who claim extravagant benefits from its use. These supposed benefits include increased heart health, improved lung function, reduced inflammation, and reduced brain fog. Today I want to dive into the literature, the history, and my personal experience with saunas.
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Sauna History
The use of saunas dates back thousands of years, and to many different cultures. Most notably the people of Finland used saunas as a central part of cleaning and tradition, starting all the way back in 7000 BC. The Saunas of the time were pits dug into the ground featuring a fireplace in the middle with stones atop it. Water was then thrown on these blistering hot rocks to create steam, and thus the first saunas were born. It is safe to say that the Finns were the pioneers of sauna, in fact the only Finnish word within the English dictionary is “sauna.” Despite this they were not the only group of people to utilize the awesome power of the heat. The Hanjeungmak is a traditional Korean sauna said to have been around since 1429. This traditional sauna is most often seen as a dome like stone structure used for relaxation and health benefits.
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Types of Saunas
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Dry Saunas
These saunas offer a “dry” heat typically supplied by a small electrical heater with rocks, or less often, are heated by burning wood. These saunas will typically be around 150 to 200 degrees Fahrenheit.
2. Wet/Steam saunas
As the name implies these saunas are heated with steam. The air is highly saturated and may feel thick and heavy. A wet sauna is typically held around 100 to 120 degrees fahrenheit. While notably lower than the dry saunas it may actually feel hotter due to steam's ability to hold heat.
3.Infrared Saunas
These saunas are a type of dry sauna that also employ the use of infrared light for additional benefits. Infrared light is said to increase skin health, brain health, and metabolic function.
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So what is better, wet or dry? While both types have very small advantages in some aspects over the other, it is safe to say they are generally regarded as the same. In reality, the best option is the one available to you.
Benefits
Benefits of the sauna include better metabolic health, a healthier heart, improved lung health, and reduced inflammation
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Metabolic Health/Weight loss
While the sauna is relaxing it is also slightly intensive. Your heart rate is increased, you are sweating, and it almost feels like you are doing a light cardiovascular workout. A Finnish study examined ten healthy young males exposed to a dry heat sauna for 7 days. While not changing any other aspect of their lives the men on average lost 0.7 - 0.9 kg in body weight. Another 2019 study researching body composition in relation to saunas found very similar data involving overweight men. The subjects of the study on average lost 0.65kg post sauna use. This is possibly the most researched aspect of sauna therapy, and the data seems quite conclusive. Saunas are similar to a light cardiovascular workout, and can be used as a way to supplement weight loss.
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2. Heart Health
A healthy heart is most often associated with eating clean and working out. Since we have already established the sauna is akin to a light cardiovascular workout it should be no surprise that the sauna is great for your heart. In fact it has been proven time and again that saunas not only increase overall heart health but reduce cardiovascular mortality.
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3. Lung Health/Respiratory Health
The heat and moisture provided by the sauna can potentially open up airways and reduce airway inflammation. A 2017 study concluded within their research that perpetual use of saunas are associated with a reduced risk of respiratory conditions in middle-aged men. Although data is limited the observable data seems to promote this idea.
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4. Reduced Inflammation
The term “Inflammation” has become more and more popular lately, and absolutely everyone wants to find ways to reduce it. This is for good reason, as chronic inflammation is shown to damage healthy cells and essentially not allow the body to perform properly. Luckily the sauna is shown to improve the immune system and is proven to reduce inflammation markers.
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5. Relaxation
This is not often one of the benefits you will see when looking into saunas, but I like to include it because relaxation is more important than many realize. The sauna, as long as it is not too hot, can be a deeply relaxing place. One where you can destress and not think about any of life's problems. Relieving anxiety and stress is just as important as any other benefit of the sauna.
What do I think and my personal Experience with Saunas?
Although they are often held in the same regard, I personally do not think of saunas the same way I do ice baths. Ice baths are a painful part of my daily regimen as a way to increase my mental strength and as a way to be healthier. Saunas on the other hand I see primarily as a way to relax, and the health benefits are just extra. In terms of those benefits, I have a hard time seeing them for myself, but that can simply be because I am already a healthy individual. That being said I will continue to use the sauna for both relaxation and health purposes.
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My Sauna Story
Before I go, I want to recall a fun and interesting experience I had at a Korean Spa that featured several different types of saunas. The differentiating features of the saunas were mainly vanity. One was covered in gems and another in gold, but one was different for another reason. The Bul Han Jing Mak, was a sauna offered at the spa, but it more accurately looks and feels like an actual oven. The extremely intense traditional Korean sauna reaches temperatures up to 400 degrees Fahrenheit. Only a select few people were allowed in at a time, and when you enter you must use the provided cloths to lay on and wrap around yourself to avoid burning. The super intense dry heat burns your nostrils when you breathe in, persistently stings your eyes, and quickly makes you light headed. Another notable feature of this sauna was the smell, it smelled like sulfur. But this was not due to the way they heated the sauna, or the materials within the sauna it was because of…. the eggs. While I was briefly in the Bul Han Jing Mak I noticed these large ambiguous crates off to the side, and only afterwards at the eating hall I found out those crates were filled with eggs, eggs that I was now eating. I was both shocked and amazed that I was in a sauna so hot that eggs could be cooked while I was inside. The entire experience was incredibly enjoyable, and this spa was truly able to get the most out of the sauna.
