Saunas may be a missing link in heart health.
The topic has caught the attention of numerous health education, research, and advocacy groups ranging from foundations specifically focused on heart health to the Mayo Clinic.
Scientific Research on Saunas and Benefits to Heart Health
Research has shown that sauna bathing can have compelling effects on the body, including those related to cardiovascular health. With appropriate health precautions, frequent visits to saunas may play a role in reducing the risk of adverse cardiovascular-related outcomes.
The Journal of the American Medical Association (JAMA) drew further attention to this in 2015 with their internal medicine article detailing a study on the association between sauna bathing and both fatal-cardiovascular and all-cause mortality. This study observed men using traditional Finnish saunas and assessed both frequencies of use per week and duration. Furthermore, the researchers observed a connection between both the frequency and duration of use with consideration for heart-related outcomes.
The areas related to heart health with the most support include the effects on blood pressure and certain other cardiovascular functions. Furthermore, suggesting that the use of saunas may help to mediate adverse outcomes.
The scientific information has been intriguing, yet clinical research is still ongoing. A recent systematic review explored the clinical effects of regular sauna bathing, including those related to heart health. The researchers concluded that the current level of scientific evidence has the potential yet encouraged further studies.
Regardless, the evidence, so far, has been the most compelling for people with certain risk factors for cardiovascular-related challenges, such as chronic high blood pressure or elevated systemic inflammation. The effects of a sauna session on the heart have been compared to those that result from moderate exercise.
The use of saunas may also benefit in the management of certain cardiovascular diseases and has the potential to play a role in the prevention of stroke. Research looking at the effects of saunas as a mechanism to avoid heart failure entirely is emerging, but not entirely conclusive yet.
Stress and Impacts on Cardiovascular Health
A slightly more obvious benefit of spending time in saunas is stress management.
Current research supports a balance between too little and excess stress on the body. A certain level of mental and physical stressors can be supportive of health and well-being. However, excessive psychological stress could become a strain on the body, including the cardiovascular system.
Spending time in saunas challenges blood vessels, but can also be used as a method of relaxation. This more relaxed state can be rather impactful with keeping both psychological and physiological stress in check. Relaxation can also assist the body to, essentially, take care of itself internally.
Emerging studies that have assessed the effects of saunas on measures related to inflammation tap further into physiological stress as well. Oxidative stress, for example, that is excessive to the point that it becomes adverse has a range of impacts on the body. Harmful levels of oxidative stress may contribute to the build-up of plaque in the arteries (atherosclerosis).
How to Get Started with Sauna Bathing
Not all heart conditions benefit from saunas.
Also, there are different types of saunas with varied clinical research and known effects. Results from sauna bathing may vary based on gender or age.
When incorporating sauna bathing, visiting a sauna more once a week or more is what the current research suggests (with certain precautions).
Also, experts favor either post-workout or separate from a workout session.
Pairing the use of saunas with appropriate physical activity and dietary plans is best. If you enjoyed reading the article above, continue reading on a relevant topic of remembering to hydrate!
