Benefits of sauna for heart health

BENEFITS OF SAUNA FOR HEART HEALTH

Make sure to sit in the sauna after finishing your exercises in the gym. Although many people think that the sauna is only a form of luxury and relaxation, it is in fact a great option for enhancing heart and body health.

What is a sauna bath?

The use of sauna baths goes back thousands of years, and sauna bathing is a type of thermal therapy that is performed in an enclosed space that is heated by electricity, wood burning, or infrared waves. Temperatures in the sauna range from 158 to 212 degrees Fahrenheit (70 to 100 Celsius). Although the ideal humidity for a sauna ranges between 10% and 20%, it is considered a form of dry heat, and many people use the sauna to relax and improve their general health. Experts believe that the sauna helps in the following cases:

arthritis.

Chronic fatigue.

Cold symptoms.

Muscle soreness.

Psoriasis.

pressure.

Sauna and heart health

It can be very beneficial for your heart to spend time in a sauna, because spending a few minutes in a sauna can produce a pint of sweat due to the heat's ability to raise your skin temperature and stimulate excessive sweating, and your heart rate can rise to between 100 and 150 beats. per minute because your body is trying to cool itself.

The effect of using a sauna is similar to that of light to moderate exercise in that it stimulates blood vessels to dilate, improves circulation and reduces stress levels. As a result, there are additional benefits to using a sauna:

Lowering blood pressure

Research from the past few decades has revealed that sauna use helps lower blood pressure instantly, so combine exercise with sauna visits for best results. According to recent studies, using a sauna for 15 minutes three times a week after exercise reduces blood pressure significantly more compared to exercising alone.

Reducing total cholesterol

High blood cholesterol is a major risk factor for heart disease. Cholesterol is a waxy substance found in cells. The risk of heart disease can be reduced by 30% by lowering total blood cholesterol by 10%. The good news is that sweating can increase levels of HDL or “good” cholesterol, which is excellent for your health.

Exercise will undoubtedly help you work up a sweat, and using a sauna alone can lower your total cholesterol levels, however, combining the two - spending time in a sauna after working out - is the best way to significantly impact your total cholesterol.

Increase cardiorespiratory fitness

Cardiorespiratory fitness (CRF) is your body's ability to deliver oxygen to your muscles and organs during physical activities. Therefore, increasing CRF reduces the risk of heart disease and death.

Regular exercise is one way to raise your cardiorespiratory fitness levels. Regardless of your cardiorespiratory fitness levels, research has revealed that using a sauna for 15 minutes after exercise will enhance cardiorespiratory fitness more than exercise alone, and can reduce the risk of death. Due to heart problems, including sudden cardiac death.

Reducing the risk of death due to heart disease

Heart disease is the fifth leading cause of death in the United States, and sudden cardiac death usually occurs without prior symptoms. According to research, taking a sauna bath may help reduce the chance of developing heart disease. According to research that followed 2,300 sauna users for 20 years, those who Those who used the sauna more regularly (four to seven times a week) were less likely to develop heart disease and stroke-related deaths.

What is the safe way to use a sauna?

Sauna use is generally harmless, but please consider the following tips to prevent any unwanted health complications associated with sauna use:

Drink plenty of water before, during and after using the sauna, to prevent dehydration and replace lost fluids.

Set a time of no more than 20 minutes for sauna sessions. It is preferable to start with shorter sessions for beginners (5 to 10 minutes), and gradually increase this to 20 minutes.

Alcohol increases the risk of dehydration, avoid drinking it before or while using a sauna.

If you are pregnant or suffer from low blood pressure, consult a specialist before using a sauna because using a sauna can lower blood pressure.