What is a Sauna?
The term "sauna" comes from Finnish and refers to a form of sweating followed by cooling down, which is especially common in the far north. Although the Finns did not invent this pleasant practice and it wasn’t always done in traditional log cabins, it is well-known in many cultures. The practice requires only small amounts of water to be heated – far less than needed for a full bath.
In the 20th century, sauna use gained renewed attention following the impressive performances of Finnish athletes at the 1924 Paris Olympic Games: Despite the heat, they outran all their competitors in the 5,000 and 10,000-meter races. These achievements initially attracted the interest of athletes, but soon the practice found its way into public and private bathing facilities, gyms, wellness centers, and even clinics and spas. This happened for good reasons: Not only do athletes benefit from saunas for recovery, but anyone can support their health through regular sauna use.
Why Sauna?
Today, people seek relaxation in various ways, whether through TV, cinema visits, the use of certain substances, or extreme sports. However, the sauna offers a unique option that not only contributes to relaxation but also benefits health. Through targeted heat and cold stimuli, the immune system is trained, making frequent cold and flu infections practically unheard of for regular sauna-goers. Additionally, regular sauna users report fewer functional complaints like headaches, irritable bowel syndrome, or menstrual issues.
The heat in the sauna leads to intense circulation, even in body areas that are rarely well-supplied with blood in everyday life, such as the skin and subcutaneous tissue. In particular, the subcutaneous tissue acts as a reservoir for excess substances that the detoxification organs could not fully eliminate due to overload. These substances are released in the sauna and can be excreted from the body. The relaxation in the sauna, as well as improved blood flow to the muscles, also helps eliminate deposits and promotes better oxygen and nutrient supply. This contributes to faster muscle regeneration, which is why saunas are particularly popular among athletes.
What Happens in the Body?
The body’s self-regulation system is a complex network of nerve impulses, hormonal signals, and messengers. Due to routine and daily life, this system can lose some of its flexibility. The intense heat and cold stimuli from the sauna, as well as the deep relaxation provided amidst the hectic daily routine, help the self-regulation system work more effectively and respond appropriately to various stimuli, even stronger ones.
This is measurable in that, for example, low blood pressure rises and high blood pressure decreases. Sauna use allows the body to better balance its regulations and return to a healthy middle ground.
Not only the body but also the closely connected soul and mind are addressed through sauna use, which has a balancing effect on the entire person. A pleasant "side effect" of this health-promoting practice is the rejuvenation of appearance: After a sauna session, you not only look relaxed and vital but also firm and youthful. The excellent blood circulation of the skin from the inside out is still the most effective means of beauty and can achieve more than any external creams and lotions combined – though the effect can be enhanced when used simultaneously!
How the Body Reacts
To release excess heat, the blood vessels under the skin expand, which improves the circulation of the upper skin layers. The heart increases its output by about 50% to maintain blood pressure despite the expanded vessels.
The core body temperature rises moderately from 37°C to about 38°C. Medical professionals refer to this as "artificial fever."
The metabolism is significantly activated and boosted. When cooling down, the blood vessels contract again, and the heart rate normalizes.
Healthy Training for the Vascular System
The alternating heat and cold – the repeated expansion and contraction of blood vessels – trains them. This strengthens the vessels and helps prevent cardiovascular diseases. The body is better able to respond to heat and cold stimuli, making it less prone to freezing in winter and less sensitive to heat in summer.
How Heat Relaxes Muscles
A wellness short vacation for the muscles: Regular exposure to heat leads to muscle relaxation, supporting recovery after physical exertion. The increased amount of blood plasma in the body makes the heart's work easier, increases water storage in the body, and helps it regulate its temperature better.
Sauna and Salt Clear the Airways
The hot air positively affects the circulation of the mucous membranes and promotes secretion in the respiratory tract. Regular sauna visits not only benefit you but also relax the muscles of your bronchi.
Promote Beautiful Skin with Sauna
While our mind can relax in the sauna, our skin works hard: Regular sauna use helps prevent skin deficiencies and optimizes the supply of nutrients to the skin. The improved blood circulation in the skin slows down its surface from drying out, which counteracts the formation of wrinkles, and strengthens the skin's natural protective barrier, as a study from the University Dermatology Clinic in Jena shows.
Long-Term Effects on Body and Mind
After just a few weeks of regular sauna visits, the core body temperature drops by about 0.5°C. This leads to the slowing down of various aging processes and a reduction in free radicals. The vessel-expanding effect of the heat-cold cycle helps counteract the development of arteriosclerosis, as shown by Japanese studies. Additionally, the risk of sudden cardiac death or death from coronary heart disease is reduced, as a Finnish study shows. Furthermore, the risk of developing Alzheimer's or other forms of dementia is lower, as another Finnish study proves.