Using a sauna can have many health benefits, especially for muscles and general body composition. Many of these benefits can also improve your exercise performance. Here are some of the most important benefits of regular sauna use, based on a recent survey.
1. Faster Muscle Recovery
One of the biggest benefits of regular sauna use is faster recovery after exercise. Sauna use improves blood flow, which helps deliver nutrients to cells and tissues that need them to recover. The heat from the sauna expands the blood vessels, which makes it easier for the heart to pump blood throughout the body.
2. Improved Mood
Sauna use can also improve your mood. It increases the levels of beta-endorphins in the blood, which give feelings of euphoria. Studies have shown that whole body heat therapy can improve symptoms of depression in cancer patients. A single session of elevated body temperature to 38.5 degrees Celsius has shown an antidepressant effect lasting six weeks.
3. Pain relief
Saunas can contribute to pain relief by increasing the release of anti-inflammatory hormones such as adrenaline, norepinephrine, cortisol and IGF-1. Combined with other therapeutic treatments, sauna use can help treat rheumatoid arthritis and reduce pain from fibromyalgia.
4. Improved Mental Performance
The heat from the sauna increases the expression of brain-derived neurotrophic factor (BDNF), which is important for cognitive health. BDNF helps with synaptic plasticity, which is important for learning and memory. Studies have also shown that BDNF is involved in muscle repair and the growth of new muscle tissue.
5. Reduced risk of dementia
A study from Finland showed that men who used a sauna four to seven times a week had a 65% reduced risk of developing Alzheimer's disease compared to those who used a sauna once a week.
6. Reduced stress level
Sauna use can reduce levels of cortisol, the body's primary stress hormone. Increasing BDNF levels can also reduce stress, as lower levels of BDNF are linked to depression and anxiety.
7. Improved Skin Health
Regular use of the sauna can improve the health and appearance of the skin. Studies have shown that sauna use has a positive effect on the skin's surface pH levels and hydration. It can also reduce the amount of oil on the skin, which can be helpful for oily and acne-prone skin.
8. Weight loss
Although the weight loss will be mainly water weight, sauna use can help reduce bloating and temporarily thin the skin. However, the weight will return when the body rehydrates.
9. Better Heart Health
Sauna use can reduce the stiffness of the arteries, improve blood lipid profiles and lower blood pressure. A 2015 study found that men who used a sauna four to seven times a week had a 48% reduced risk of heart disease or heart attack compared to those who used a sauna once a week.
10. Improved Athletic Performance
Regular use of the sauna can give a boost to endurance-based activities. Hyperthermic conditioning helps the body adapt to high temperature, which can improve performance in hot environments.
To take advantage of these benefits, it is recommended to combine sauna use with a solid diet and exercise program. For more information and personal training programs, visit [badstugutta.no](https://www.badstugutta.no).
Sources:
1. “Sauna Use and Brain-Derived Neurotrophic Factor.” PubMed.
2. "Effects of Sauna on Endothelial Function." Journal of Human Hypertension.
3. "Sauna and Cardiovascular Health." JAMA Internal Medicine.
4. Huberman Lab Podcast, Andrew Huberman.
