Today we are going to delve into the benefits of using a sauna, particularly focusing on how sauna use can affect both physical and mental health. Sauna, or thermal stress, is known to have a number of health benefits, including reduced risk of cardiovascular disease, improved respiratory health and potentially positive effects on mental health.
Thermal Stress and the Body's Reaction
Sauna use is a form of thermal stress that increases the body's core temperature, much like what happens during physical exercise. When the body's temperature rises, various stress responses are activated which are beneficial for health. Throughout evolution, humans have been exposed to periodic stressors such as hunting, food shortages and physical activity. These stressors have activated genetic responses that have anti-inflammatory and antioxidative effects, providing a net health benefit.
Health benefits of regular sauna use
- Heart diseases and Mortality: Studies show that regular sauna use is associated with a 50% reduced risk of cardiovascular disease and a 40% reduced risk of all-cause mortality, which means mortality from all non-accidental causes.
- Respiratory health: Sauna use has positive effects on respiratory diseases and lung diseases.
- Alzheimer's Disease: Regular sauna use can reduce the risk of developing Alzheimer's disease by up to 66%.
Genetic and Molecular Effects
By measuring genetic and molecular responses to sauna use, exercise and cold exposure, researchers have found that these activities increase the levels of beneficial molecules and genes in the body. For example:
- Heat Shock Proteins (HSPs): These proteins are activated by heat and stress and have a protective effect on muscles and brain, prevent atrophy and preserve muscle mass.
- Anti-inflammatory Molecules: Sauna use activates anti-inflammatory responses that reduce chronic inflammation, a common consequence of a sedentary lifestyle and poor diet.
Mental Health and Stress Management
Sauna use has also been shown to have significant mental health benefits. A 2016 study showed that people with major depressive disorder experienced an antidepressant effect that lasted for six weeks after just one sauna session. This effect is likely due to sauna use mimicking the effects of moderate cardiovascular exercise, which has also been shown to be an effective treatment for depression.
Benefits for sedentary people and people with reduced mobility
For those with limited mobility, either due to disability or other health issues, saunas can be an accessible and effective way to achieve health benefits that would otherwise require physical exercise. This makes the sauna a valuable tool for improving both physical and mental health without the same physical strain.
Summary
Sauna use can lead to a number of health benefits, including reduced risk of cardiovascular disease, improved respiratory health, reduced risk of Alzheimer's disease, and significant mental health benefits. By incorporating a sauna into your weekly routine, one can take advantage of these benefits and improve overall health.
For those interested in exploring the health benefits of sauna use, there are now a number of options available, from infrared saunas to traditional Finnish saunas. Whatever type of sauna is chosen, it is important to start now and reap the benefits of this health-promoting practice.
