Sauna: Benefits, Risks and Precautions in Malaysia 2023
The major health benefits of regular sauna visits, understanding the risks and precautions to practice
What are saunas? Here's a summary of the 4 different types of saunas commonly found today:
- Traditional Finnish sauna: This is the typical sauna experience, within an enclosed wooden room heated to about 176 to 195 °F (80–110 °C) and water is ladled on rocks to create humidity. Humidity levels would be between 20-40%.
- Dry sauna: Similar to the typical sauna, but without water sprinkled on stones. This keeps the humidity below 10%.
- Steam bath: Often built of glass, tile or acrylic to seal in the humidity, the thermostat-controlled temperature is usually less than 120ºF (49ºC) while humidity levels reach 100%. This steam bath is often referred to as a Turkish bath or hammam as well.
- Infrared sauna: Also typically a wooden room, but it uses infrared heat lamps that radiate at lower temperatures, generally between 100-150°F (38-65°C). This is great for people who need lower temperatures.
What happens to your body in a sauna?
The body experiences a profound effect when exposed to a saunas' dry heat, which can get as high as 185°F or 85°C. Skin temperature soars rapidly and the average person will pour out a pint of sweat during a short stint in a sauna. The pulse rate jumps up by 30% or more, allowing the heart to nearly double the amount of blood it pumps each minute.
Most science-backed health benefits from saunas include the following:
Improving relaxation:
Research confirms that saunas are effective for providing relaxation. In one global survey, 83.5% of respondents reported improved sleep and increased levels of mental well-being after sauna use 1-2 times per week.
Improving cardiovascular system:
Studies also show that frequent sauna use led to fewer cardiovascular-related deaths (CVD). For men who used saunas 2-3 times per week, CVD death was 27% lower while 50% lower for men who use the sauna 4-7 times a week vs those who used a sauna once per week.
Boosting the immune system:
Our body increases the production of heat shock proteins (HSPs) when we go into a sauna. HSPs prevent our bodies from becoming overheated and also stimulate our immune system. Studies have shown that sauna bathing has been associated with lower risks of pneumonia, influenza, and the common cold.
Sports endurance:
A study concluded that 3 weeks of intermittent, post-exercise sauna sessions improved sports endurance with increased oxygen utilization by 8%, running speed by 4%, and time to exhaustion by 12%. The study also supported heat tolerance as an avenue of bolstering exercise performance in temperate conditions.
Decreasing the risk of Alzheimer's disease and dementia:
Regular sauna use can also help brain function. A study concluded that using a sauna 4-5 times per week reduced the risk of dementia and Alzheimer's disease by 65% - 66%.
Debunking 2 health myths!
False: Sweating in a sauna removes toxins from the body.
There is no scientific research that proves sweating detoxifies the body. Toxins such as alcohol, mercury, and aluminum are removed, mainly by the kidneys, liver, and intestines.
False: Saunas aids weight loss
While it is possible to lose weight due to high fluid loss, sauna use does not help burn off fats. The weight will immediately be regained upon eating or drinking anything.
What are the risks involved in sauna use?
Blood pressure risks:
Saunas are safe for most people but people with uncontrolled (high or low) blood pressure, recent heart attack or heart disease should check with their doctors before using a sauna.
Dehydration risk:
People with certain conditions, such as kidney disease, may be at a higher risk of dehydration due to profuse sweating and fluid loss.
Pregnancy risks:
Pregnant women should also check with their doctors prior or opt to avoid it altogether, as the increased temperatures can also lead to dizziness and nausea. The extreme heat of a sauna during pregnancy can also complicate some existing medical conditions.
Some studies have also shown that some babies exposed to high heats during the first trimester experience serious complications to the brain and/or spinal cord, may contribute to miscarriages or birth defects like ventricular septal defects and patent ductus arteriosus, and the research is on-going.
Key Precautions
- Strictly avoid alcohol or medications that may impair sweating and produce overheating before and after your sauna.
- Stay in no more than 15–20 minutes.
- Switching between the heat of a sauna and cold water in a swimming pool is also not advisable.
- Cool down gradually afterward.
- Drink two to four glasses of cool water after each sauna.
- Don't take a sauna when you are ill as it is a communal space
In summary, regular sauna practice delivers various health benefits as long as practiced safely.
Wishlist! A personal Finnish sauna in the comfort and safety of your own home:
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