What are the benefits of Sauna use?
As someone who is a big fan of using a sauna to aide with recovery post-workout, I thought I would do a short blog on the benefits of it.
A sauna is essentially a small room that is heated to temperatures between 65°C to 90°C. Saunas may also include rocks (as part of their heating element) that absorb and give off heat. Water can be poured onto these rocks to create steam.
What are the benefits of a Sauna?
Sauna use promotes mild hyperthermia, which in turn, induces a wide array of beneficial physiological responses. These responses reduce oxidative stress and inflammation and activate cellular defence systems such as heat shock proteins, which provide protection against many diseases.
Sauna use can improve lung function including vital capacity, tidal volume, minute ventilation, and forced expiratory volume and reduce risk of developing respiratory illnesses. (Laitinen 1988; Kunutsor 2017).
One study also found sauna use reduced the incidence of common colds (Ernst, 1990). White blood cells, which are the cells of the immune system involved in protecting the body against both infectious disease and foreign invaders, were also found to have increased levels after sauna use (Pilch, 2013).
Heat shock proteins increased after sauna use and were active for up to 48 hours (Iguchi, 2012). These proteins limit the consequences of damage and facilitate cellular recovery, so sauna use is great post workout. Heat shock proteins can directly stimulate innate immune responses (Wallin, 2002).
Pretty interesting right?
To find out more ways to aide with recovery post-workout, get in touch.
George
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References:
Ernst E, Pecho E, Wirz P, Saradeth T. Regular sauna bathing and the incidence of common colds. Ann Med. 1990;22(4):225‐227. doi:10.3109/07853899009148930
Iguchi M, Littmann AE, Chang SH, Wester LA, Knipper JS, Shields RK. Heat stress and cardiovascular, hormonal, and heat shock proteins in humans. J Athl Train. 2012;47(2):184‐190. doi:10.4085/1062-6050-47.2.184
Kunutsor, S.K., Laukkanen, T. & Laukkanen, J.A. (2017). Sauna bathing reduces the risk of respiratory diseases: a long-term prospective cohort study. Eur J Epidemiol 32, 1107–1111 https://doi.org/10.1007/s10654-017-0311-6
Laitinen LA, Lindqvist A, Heino M. (1988). Lungs and ventilation in sauna. Ann Clin Res. 20(4):244‐248.
Pilch W, Pokora I, Szyguła Z, et al. (2013) Effect of a single finnish sauna session on white blood cell profile and cortisol levels in athletes and non-athletes. J Hum Kinet. 2013;39:127‐135. Published 2013 Dec 31. doi:10.2478/hukin-2013-0075
Wallin, R.P.., Lundqvist, A., Moré, S.H., von Bonin, A., Kiessling, R. and Ljunggren, H.-G. (2002). Heat-shock proteins as activators of the innate immune system. Trends in Immunology, 23(3), pp.130–135.