A hot tip: Is the sauna really healthy?

We long for warmth, especially in the cold season. The sauna is a place where we can give ourselves this warmth. Saunas are considered healthy and fun - Finns knew this even in the Stone Age. Saunas were probably invented back then. Today, numerous different types of saunas offer relaxation. But which sauna is right for me and what are the characteristics of the different sauna rooms? We take a look at some types of sauna and answer questions about their effects on health.

Is visiting a sauna really healthy?

Early Finns found fire fine

The ancient Finns of the Stone Age lived in caves a few thousand years ago - as befits prehistoric people. These caves were covered with peat for insulation; the Finns were still cold in the harsh Scandinavian winter. A fire at the entrance at least gave off a pleasant warmth - but firstly, this was not entirely without danger and secondly, it gave off acrid smoke. This was particularly unpleasant at night, but it gave the Finns a clever idea: during the day they put thick stones in the fire. When the last embers went out, the stones stayed hot for many hours and reliably warmed the shelter. So the Finns invented the sauna out of necessity. And since they quickly realized that the temperature could be increased for a short time by pouring water on the stones, they also discovered the infusion. Today we greatly appreciate the Finns' invention: for relaxation, for meditation, for well-being - and of course for health.

Does sauna sweat flush out toxins and waste products?

Anyone who enters a modern sauna area in a wellness facility today will be amazed by the many different sauna variants: Finnish saunas invite you to enjoy particularly hot sessions, while the Irish sauna entices with its high humidity; in the Russian sauna, sweaty people beat themselves off with birch twigs, and in the Turkish sauna, massage is an integral part of the pleasure. But is the sauna just pleasant or also healthy? One persistent myth is that of detoxification : supposedly, large amounts of toxins are flushed out of the body with sweat. However, scientists have already analyzed the sweat of sauna users in more detail: it does not contain any significant amounts of toxins or other harmful substances. “Detoxifying” or “cleansing” in the sauna does not work.

Good for blood circulation and cleansing of the skin

You can feel it: the sauna stimulates blood circulation in the skin. This applies to both the heat itself and massages in conjunction with the sauna. The skin cells are thus optimally supplied with nutrients and oxygen, and can regenerate more quickly. The essential oils can also contribute to skin health, as they often have a slight anti-inflammatory effect. Cleaning the skin with a massage or a bath or shower after the sauna also removes dead skin cells and flakes. If you don't overdo it with the sauna, you are actually doing something good for your skin. It is therefore hardly surprising that people with psoriasis or atopic dermatitis also report a positive effect from the sauna. Patients should exercise caution, however: high temperatures and sweat, for example, are known to trigger atopic dermatitis flare-ups, i.e. so-called "triggers". If in doubt, those affected should seek medical advice before visiting the sauna.

Measurable effects on blood pressure

Studies confirm that the sauna can also have a positive effect on blood pressure: According to one study, blood pressure in hypertensives who visited the sauna twice a week was reduced from an average of 166/101 mmHg to 143/92 mmHg after just three months, i.e. by 23 mmHg systolic and 9 mmHg diastolic. The reason: the heat in the sauna makes the heart beat faster and more strongly. The small blood vessels (arterioles) in the body expand and contract again when they cool down. This training effect makes them more flexible, so that they can better compensate for high blood pressure. However, people with high blood pressure or heart disease should not underestimate the strain of sauna use and should consult their doctor beforehand. In another study from Finland, scientists were able to prove that regular visits to the sauna can reduce the risk of stroke. Among those who went to the sauna regularly, the stroke rate was 60 percent lower than among those who rarely went to the sauna. Due to the study design, the results cannot be extrapolated to all people, but the scientists still offer another indicator of the health benefits of sauna bathing.

An infusion increases the humidity in the sauna.

Does the sauna strengthen the immune system?

The alternation of hot air and subsequent cooling also exerts a strong stimulus on the body through the strain, which stimulates the organs and immune system and gets the metabolism going at full speed. A visit to the sauna causes the body temperature to rise. It is therefore normal for the temperature on the surface to rise to up to 39 degrees for a short time. This is a stressful situation for the body - and stress is actually a bad thing. But: does the strain have a training effect? ​​There is no clear evidence that the sauna can directly strengthen the complex immune system. However, the mucous membranes, which are often a gateway for pathogens, are better supplied with blood by the moist heat. This can possibly support the secretion of secretions that help fight disease. The psychological effect should not be underestimated either: for many people, a visit to the sauna is pure relaxation. While the body is exposed to specific stress due to the heat, the overall stress level can still be reduced. The sauna can also support our immune system, because stress suppresses the natural immune response, and the connection between the psyche and the immune system is now well documented.

Saunas are stressful: be careful if you have pre-existing conditions

One thing should be clear by now: visiting the sauna is a strain on the body, which many fans underestimate. The sauna should be taboo if you have a fever, acute infections, rheumatic attacks, or serious circulatory diseases. The same applies to diabetics who inject insulin. Heat can lead to a change in the absorption of the medication into the blood, so that the therapy may have to be adjusted in order to prevent hypoglycemia. Patients who suffer from high blood pressure should also avoid cooling down very quickly after a sauna session. Heat can also be bad for people with multiple sclerosis because it can worsen the symptoms of the disease. Overall, however, there are no clear rules, and even though we have already mentioned it several times in this article: If you do not have experience or knowledge about the effects of the sauna on your individual health situation, you should seek medical advice before enjoying the sauna.

Types of saunas – what advantages do they offer?

The Turkish “Hamam”, for example, is good for the skin. The Hamam ritual can last a whole hour: the visitor first relaxes in a relaxation room at normal room temperature. Only then follows the steam bath, in which the moist heat is allowed to work for around twenty minutes. The subsequent massage with soap foam is obligatory, during which the “Tellak” - who administers the massage - wears a glove made of goat hair. This increases the blood flow to the skin and cleans it thoroughly. But the Egyptian “Rasul bath” is also a fountain of youth for the skin: the visitor is rubbed all over with various healing muds before entering the steam bath. The mud is then gently massaged in. This cleans the skin particularly gently. The Finnish sauna is said to be good for your health. This particularly hot sauna - after all, it is heated to up to one hundred degrees - can stimulate the immune system if you visit it regularly. The Finnish sauna is also ideal for your blood pressure. The same applies to the earth sauna. It is partially sunk into the earth; A wood fire burns in the middle, which also drives the temperature to boiling point. The low humidity and the cozy smell of wood make this sauna a real experience. Good for the muscles is the Irish steam bath. Temperatures there are only 45 to 60 degrees. The humidity is extremely high, reaching almost one hundred percent. This humid climate is pleasant to bear and relaxes the muscles. The Russian "Banya" is also ideal for relaxing the musculoskeletal system. At around 70 degrees and high humidity, you can sweat comfortably there. Traditionally, those who sweat pat each other down with soaked birch twigs. At the end, they rub themselves down with ice - this refreshes the hardiest among us. Incidentally, beer is often used as an infusion in the Banya.

Conclusion: Sauna is healthy – for body and mind

The idea that the sauna is a great detoxification experience is a myth, but healthy people can still benefit from moderate physical strain in the sauna. The main reason for this is the increased blood circulation that comes with the heat. One thing applies to all different types of sauna: If you enjoy a visit to the heat room with all your senses, you are doing something for your mental health and resilience . If, on the other hand, you don't feel well in the sauna, you shouldn't force yourself to go, because the health aspects are measurable, but moderate. If you want to stay healthy, you should always pay attention to an overall healthy lifestyle with a balanced diet and exercise. Healthy people who enjoy the heat can, however, follow in the footsteps of the ancient Finns without hesitation.

External sources

• Sauna bathing reduces the risk of stroke in Finnish men and women (Neurology 2018 – English source)
• The behavior of central and peripheral hemodynamics in isometric and dynamic stress in hypertensive patients treated with regular sauna therapy (Siewert et al. 1994 – English source)
• Sauna visits for hypertension: healthy or dangerous? (Internistische Praxis 2017)