Saunas have been known for thousands of years and until today they are still popular. Not only makes you sweat, various studies have found that the sauna or steam bath offers many benefits for your body's health. Anything? Check out the various benefits of saunas in this article.
Benefits of sauna based on research
A sauna is a special room that is heated with high temperatures between 70 to 100 degrees Celsius. No wonder the steam bath can increase your body temperature to reach 40 degrees Celsius. Increased body temperature causes blood vessels to dilate, blood circulation to flow smoothly, more sweat out so that you also become more relaxed.
In general, a literature review journal concluded that routine dry sauna can help lower blood pressure (systolic and / or diastolic), reduce LDL levels ( bad cholesterol), can reduce stress, and can increase pain tolerance.
Here are the various sauna benefits you need to know:
1. Lowering blood pressure
Research published in the journal Human Hypertension shows that a steam bath for 30 minutes can help reduce systolic blood pressure (top number) and diastolic blood pressure (bottom number). Not only that, the participants included in the study were also known to have systolic blood pressure which tended to remain low for 30 minutes after a steam bath. This happens because the temperature of the heat produced when taking a steam bath can help dilate blood vessels so as to facilitate blood circulation.
However, if you want to get the benefits of this one sauna, it is better to consult a doctor first. Because the steam bath is not recommended for people who have a history of high blood pressure and heart disease.
2. Relieves pain
Besides helping to lower blood pressure, smooth blood circulation because steam baths can also reduce pain in the body. This refers to a study published in the journal Alternative and Complementary Medicine. Based on these studies it is known that saunas can help relieve pain and relieve the symptoms of chronic tension headaches.
Although further research is needed to ascertain the benefits of this one sauna, researchers believe that steam baths are one simple way to reduce various chronic pain including muscle and joint pain.
3. Accelerating body recovery after exercise
In a study published in the journal Springerplus steam bathing using traditional or infrared techniques can speed up the recovery of the body after exercise. This happens because steam bathing helps improve muscle tissue that has been injured after exercise.
In fact, one study published in the journal Human Kinetics found that steam baths for 30 minutes can stimulate growth hormone (HGH) in women, which functions to break down fat and build muscle.
4. Relieve stress
According to a New York therapist, Kathryn Smerling, Ph.D, although it does not really relieve stress, steam bathing can be a place to pull off to calm down. The temperature of a warm room and a calm atmosphere can make you more relaxed and comfortable.
One study published in the journal Psychosomatic Medicine even found that steam baths can improve relaxation in patients with depression.
This is actually not surprising. Because, all things that make your soul and mind more calm and peaceful will have a positive effect on your mental health. Kathryn added that the benefits of saunas for health may not be very visible at first However, over time, a steam bath can significantly affect your mental health.
5. Lowering cholesterol
If after check-up it was discovered that your cholesterol level was high, you could consider a steam bath to help lower cholesterol.
One study published in the journal Occupational Medicine and Environmental Health found that someone who routinely took a steam bath for 20 days found that his total cholesterol level had decreased. This makes the researchers conclude that the benefits of a sauna are similar to doing moderate intensity physical exercise.
Even so, that doesn't mean you don't need regular physical exercise. You are still advised to actively move and routinely do physical exercise to burn bad fat attached to the body. In addition to active moves, don't forget to pay attention to your food intake too.
The risks behind the benefits of a sauna
Although offering many health benefits, steam baths also have risks that should not be underestimated. Steam baths can cause blood pressure to drop so people with low blood pressure should consult a doctor first to ensure the safety of the sauna.
In addition, steam baths can also increase the risk of dehydration due to loss of fluid when sweating because of the sauna. People with certain conditions, such as kidney disease, may be at higher risk of dehydration.
Before the sauna, pay attention to this first
Given the risks behind the benefits offered, not everyone can take a steam bath. Basically steam baths are only for people who are fit and have normal health conditions. If you have a history of chronic heart disease and uncontrolled blood pressure, a sauna may not be safe. Please consult your doctor first to ensure safety for you.
Make sure you don't take a steam bath for more than 30 minutes. In order to avoid dehydration, You have to fulfill your fluid intake by drinking lots of water before and after a steam bath. If when you do a sauna you suddenly feel less fit, immediately finish this activity. Avoid drinking alcohol before or during a sauna because it can make your body hot and dehydrated.