The benefits of a sauna on your health and well-being

The sauna is an integral part of wellness cultures around the world, particularly in Scandinavian countries. First developed in Finland, where it has become a national institution, the sauna has evolved over the centuries, transforming from a simple wooden hut used by rural communities to wash and warm up into a wellness concept prized the world over.

Different types of saunas have emerged over the years, each offering a unique experience tailored to specific needs and preferences. The traditional Finnish sauna, defined by its dry, intense heat, is renowned for its ability to stimulate blood circulation and relax deep muscles. Meanwhile, the infrared sauna has grown popular thanks to its method of warming the body using infrared rays, offering targeted benefits such as relief from muscle and joint pain. Last but not least, the steam sauna (often confused with the hammam) maintains a water-saturated atmosphere that helps to moisturize the skin and clear the airways, making it ideal for those in search of dermatological and respiratory benefits.

Read on to discover the different types of sauna, how they work, and all their benefits with Nadia Seri, spa management expert since 2007.

The sauna, a short definition

The sauna is more than just a warm room; it is an age-old tradition that has mainly come to us from the Scandinavian countries of northern Europe. Today, this wellness ritual uses dry heat to purify the body, promote relaxation, and offer multiple benefits to foster well-being.

How does a sauna work ?

A sauna is powered by a dry heat source, usually a wood-burning or electric stove. This stove heats stones, onto which ladles of water can be poured to increase the humidity in a controlled manner by generating steam. The temperature inside the sauna generally varies between 70°C and 100°C (158°F – 212°F), creating the ideal conditions for intense perspiration.

High temperatures are the cornerstone of the sauna’s effectiveness. By heating the body directly, it induces profuse sweating which helps to eliminate toxins and can help to improve blood circulation. The temperature must be high enough to cause extensive perspiration, but it must always remain comfortable and sustainable for the user.

How long does a sauna session last ?

The duration of sauna sessions can vary based on personal experience and heat tolerance.

●   Beginners: For people new to the sauna, we recommend starting with short sessions, generally between 5 and 10 minutes. This limited time enables the body to acclimatize to the intense heat without causing discomfort. After the session, it is important to cool down gradually and rehydrate.

●  Experienced: Experienced users can stay in the sauna for sessions lasting between 15 and 20 minutes. Regular users generally acquire a tolerance to heat that enables them to benefit fully from the therapeutic effects of the sauna without discomfort. However, just like with beginners, it is essential to take breaks to cool down and to drink enough water to replenish fluids lost during the session.

Given the extreme heat of the sauna, it is essential to pay close attention to your body throughout the experience. If you start to feel uncomfortable, dizzy, or experience any other unusual symptoms, leave the sauna immediately and remember to keep well hydrated.

What benefits does a sauna have on the body ?

Traditional saunas are Finnish, set in light-colored wooden cabins heated by hot volcanic stones. However, there are now many variations including infrared and steam saunas.

The traditional Finnish sauna

The Finnish sauna is renowned for its ability to produce deep muscle relaxation and promote detoxification. The hot, dry heat of this type of sauna encourages the body to sweat profusely, helping to eliminate accumulated toxins. This intensive sweating also helps to relax muscles, reduce muscle soreness, and improve flexibility, making it an excellent option after exercise or simply to relieve daily stress.

The infrared sauna

The infrared sauna uses specific technology to warm the body directly, without excessively heating the surrounding air. This method enables deeper heat penetration, which is ideal for relieving joint and muscle pain. The infrared sauna stimulates blood circulation and can help reduce inflammation, offering effective relief and accelerated recovery of damaged tissue.

The steam sauna

Also known as a “wet sauna”, the steam sauna – not to be confused with the hammam – generates less heat than a traditional sauna, but provides a much higher level of humidity. This helps moisturize the skin and soothe the respiratory tract. The steam-saturated air can also help to open the skin’s pores, facilitating deep cleansing and the elimination of impurities. Lastly, warm humidity can be particularly beneficial for soothing symptoms of nasal and lung congestion, helping you to breathe more freely.

The salt sauna

The salt sauna combines the benefits of the traditional sauna with the purifying properties of salt. This type of sauna uses walls lined with blocks of Himalayan salt, which release negative ions into the air when heated. These ions help to improve air quality, relieve respiratory problems, and promote relaxation. As an extra advantage, the salt’s antibacterial and anti-inflammatory properties help to cleanse and moisturize the skin.

The mental advantages of regularly using a sauna

Regular sauna use doesn’t just have physical benefits; it also has many positive effects on the mind. Indeed, the intense, enveloping heat of the sauna helps to reduce stress and improve overall well-being, promoting profound relaxation that can help you get a good night’s restful sleep and have a desirable impact on your lifestyle.

The sauna helps to relax the mind and reduce stress by stimulating the release of endorphins – our “feel-good” hormones.

As Nadia Seri highlights: “The sauna is a place to relax and escape from everyday stress. The heat helps to relax not only the muscles, but also the mind, leading to a noticeable reduction in stress and an improvement in mood.”

How to get the most out of your sauna experience

A sauna session certainly involves going into a hot cabin, but did you know that there are many extra rituals that can make your experience even better?

Firstly, make sure you complete the recommended number of sessions to get the maximum benefits – but without fatiguing your body. Nadia Seri advises finding a balance adapted to your personal needs and heat tolerance. “To start with, a session of 5-10 minutes, two or three times a week, is ideal. As your body gets used to it, you can gradually increase the duration to 15-20 minutes per session,” she says.

This gradual approach allows your body to become accustomed to the intense heat without the risk of overheating or dehydration.

Next, make sure that you are well hydrated before and after your session. “It is essential to hydrate properly before and after each sauna session to compensate for the loss of fluids due to intense sweating,” says Nadia. She recommends drinking at least one glass of water before entering the sauna and continuing to hydrate after the session. This not only helps to prevent dehydration, but also eliminates toxins released by the body while in the sauna.

Finally, consider incorporating the sauna into a holistic wellness routine, and combining the sauna with other relaxation and recovery practices such as the hammam. “Using the sauna after a workout can help relax tired muscles and accelerate recovery. Likewise, a sauna session before bed can promote deeper, more restful sleep,” says Nadia.

What are the contraindications for using a sauna ?

Although the sauna is a beneficial practice, there are certain conditions and circumstances where sauna use may be inadvisable or require special precautions.

Here is a non-exhaustive list of possible medical contraindications:

●   Heart problems

●   Uncontrolled hypertension or hypotension

●   Pregnancy

●   Serious skin conditions

●   Having consumed alcohol or drugs

●   Acute respiratory illnesses

Ideally, you should talk to your GP before using the sauna, especially if you have any pre-existing medical conditions. According to Nadia Seri: “Anyone with chronic health conditions or specific concerns should speak with their doctor first. A healthcare professional can assess whether the sauna is safe for you and provide personalized guidelines based on your medical history and current condition.”

Enhance your sauna experience with natural products

You can optimize your sauna session by using natural products such as essential oils and exfoliation techniques.

Adding essential oils to your sauna can transform an ordinary session into an aromatic experience:

●    Eucalyptus oil: Known for its decongestant properties, eucalyptus oil helps to clear the respiratory tract , making it ideal for anyone suffering from colds or sinusitis.

●   Lavender oil: This essential oil is renowned for its calming, relaxing effects, helping to reduce stress and promote feelings of serenity.

●  Peppermint oil: This provides a cooling effect and can help to stimulate circulation, enhancing the feeling of well-being during the sauna session.

To use essential oils in a sauna, a few drops can be added to the water poured over the hot stones, which will diffuse the aromas through the air and enable deep breathing to maximize the therapeutic effects.

For a comprehensive wellness experience, you can also exfoliate before entering the sauna to remove dead skin cells and open the pores. This will enable the heat to penetrate the skin more effectively, facilitating perspiration and enhancing the detoxifying benefits of the sauna.

The sauna has been an integral part of the wellness routines of many cultures for centuries – and for good reason! When practiced regularly, it offers deep relaxation, physical and mental benefits, and contributes to a general state of well-being. Whether you are a sauna enthusiast or just getting started, discover all our spa hotels and book your next wellness session now !