Why are saunas beneficial for cardiovascular health?
Editor’s note
Ahh, the sauna. Just the thought of it puts me in a relaxed mood. Initially, I was drawn to saunas as a way to relax from the day and release stress. But the more I learn about saunas, the more I realized just how beneficial they are to our body, mind, and soul.
A few years ago, my dad underwent open-heart surgery. That experience fueled my interest in natural ways to strengthen my heart and cardiovascular system, while at the same time managing stress. The sauna became an essential tool to help in those areas. Now, it’s a practice I look forward to every week that’s both restorative and rewarding.
Matthew
Saunas have gained immense popularity worldwide, not just as a luxury but as a wellness practice with profound health benefits. Among these, the positive impact on cardiovascular health stands out. Understanding how saunas contribute to heart health can encourage more people to incorporate this practice into their wellness routines.
Saunas are a popular wellness practice, and many people use them to relax, sweat out the stress, and ease painful muscles after training. However, they offer much more than that. For example, saunas offer many different health benefits other than muscle recovery, and one of them is improving blood circulation.
How does sweating improve blood circulation and what happens to your blood in a sauna? Keep reading this article and find out how you can use saunas for the benefits of your cardiovascular health.
Sauna – Blood Circulation Benefits
Let’s have a look at a couple of aspects that make saunas great contributors to your heart’s health.
Enhanced Blood Circulation
When you step into a sauna, the heat causes your blood vessels to dilate (widen), improving blood circulation. This process is known as vasodilation, and it helps improve the blood flow throughout the body. Enhanced circulation means that oxygen and essential nutrients are delivered more effectively to the heart and muscles.
With improved circulation, the heart receives more oxygen, which is crucial for maintaining its function and health. Regular sauna sessions can contribute to a healthier heart and reduce the risk of cardiovascular diseases (1).
Reduction of Blood Pressure
Research has shown that if you regularly visit saunas it can lead to a reduction in blood pressure. This is great news for individuals with hypertension! Why do saunas cause a decrease in blood pressure?
The heat from the sauna causes the blood vessels to relax, which in turn reduces the resistance against which the heart has to pump. This relaxation effect is a natural way to lower blood pressure. These are not just claims, as scientific studies have confirmed this effect on real people.
A long-term study by Zaccardi et al. followed the cardiovascular health of 1,621 middle-aged men who regularly practiced going to saunas (4-7 times a week) over 25 years. Their results were compared to a group who practiced going to a sauna once per week, and all the results were adjusted for other risk factors. At the end of the study, the researchers found out that men who had 4-7 sauna sessions per week had a 47% reduced risk of developing hypertension! They were also not taking any anti-hypertension medicines at the time of the study (2).
Stress Reduction and Heart Health
Stress is a significant factor affecting cardiovascular health. The calming effect of a sauna session can help reduce stress levels, which is beneficial for heart health. Lower stress levels are associated with a decreased risk of heart disease, so regular sauna use helps maintain a healthy heart (3).
Embracing sauna sessions as part of a comprehensive approach to wellness can significantly enhance your heart health and overall well-being.
Sauna – safety tips
Before you rush off to a sauna for the first time, let us give you a couple of safety tips.
Some people should unfortunately avoid saunas, as the high heat could be bad for them. This includes people with certain health conditions like heart diseases, diagnosed low or high blood pressure, and pregnant women.
Always consult a healthcare professional before using a sauna, especially if you have a chronic health problem. Gradual exposure is the best way to start and continue using saunas to avoid the negative effects of saunas, such as:
- Dehydration,
- Hyperthermia,
- Fever,
- Burns.
You can also find an extensive sauna routine for first-timers in our article: “Sauna – Tips For Beginners”. If you’re more of a visual person, watch this video:
Conclusion
Going regularly to a sauna can do wonders for your cardiovascular health! By enhancing blood circulation, reducing blood pressure, and alleviating stress, saunas offer significant benefits for heart health. However, please follow safety guidelines and consult a healthcare professional if you have any pre-existing conditions. If you use them correctly, saunas can be a relaxing and beneficial addition to a healthy lifestyle.
Literature sources:
- Laukkanen JA, Laukkanen T, Kunutsor SK. Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence. Mayo Clin Proc. 2018 Aug;93(8):1111-1121. doi: 10.1016/j.mayocp.2018.04.008.
- Zaccardi F, Laukkanen T, Willeit P, Kunutsor SK, Kauhanen J, Laukkanen JA. Sauna Bathing and Incident Hypertension: A Prospective Cohort Study. Am J Hypertens. 2017 Nov 1;30(11):1120-1125. doi: 10.1093/ajh/hpx102.
- Popovic D, Bjelobrk M, Tesic M, Seman S, Jayasinghe S, Hills AP, Babu AS, Jakovljevic DG, Stoner L, Ozemek C, Bond S, Faghy MA, Pronk NP, Lavie CJ, Arena R; HL – PIVOT Network. Defining the importance of stress reduction in managing cardiovascular disease – the role of exercise. Prog Cardiovasc Dis. 2022 Jan-Feb;70:84-93. doi: 10.1016/j.pcad.2022.01.008.
