Khaberni - The sauna is not just a relaxation experience, but there is increasing research indicating that sitting in high temperatures can actually affect brain chemistry and its neurological functions in a way that resembles positive reprogramming.
The use of sauna has started since ancient times and continues to this day, to the extent that it has become more common over the past few years, to the point that almost no sports club is without a sauna. So, what are the benefits of the sauna? And does using it involve some risks? Here is the answer..
Benefits of sauna in stimulating endorphins and dopamine
The sauna has great health benefits, the most prominent of which are the following:
• The brain secretes chemicals such as endorphins (happiness hormones) and dopamine (the hormone of motivation and reward) when exposed to heat. This creates a sense of comfort after exiting the sauna, similar to what happens after exercise or meditation. In some studies, it was found that dopamine levels could rise by 200 to 300% after a regular sauna session.
• Reducing stress and resetting the vagus nerve axis: Heat activates the parasympathetic system responsible for relaxation. It also stimulates the activity of the vagus nerve, which plays a fundamental role in calming anxiety and regulating mood, sleep, and digestion. Over time, this may help the brain relearn how to respond to stress in a calmer and more balanced way.
• Stimulating heat shock proteins: These proteins are released when the body is exposed to thermal stress, and work to protect and renew nerve cells. Some research suggests that this process may improve neuroplasticity, the brain's ability to adapt and change, which can be considered reprogramming at the cellular level.
• Improving sleep and mood: After a sauna session, the body temperature gradually decreases, which stimulates the secretion of melatonin and helps deeper and more comfortable sleep. Regular sauna use is linked in studies to reduced rates of depression and negative thoughts, thanks to the balance of neurotransmitters and improved blood circulation in the brain.
• A mental and meditative experience: The quiet environment, heat, and slow breathing in the sauna resemble a deep meditation state. This trains the brain to concentrate, reduce thought noise, and restore the balance between mental activity and physical relaxation.
4 therapeutic benefits of the sauna bath
According to Harvard Health researchers, the heat inside the sauna can cause various changes in your body, such as increasing the heart rate; this may help improve circulation, thereby positively affecting the heart, blood pressure, skin, and more.
Here are 4 therapeutic benefits of the sauna bath:
1. Supports brain health: Sauna baths have some unique and impressive health benefits that many people may not know about. According to a study conducted in Finland, people who took sauna baths every week were significantly less likely to develop dementia.
2. It gives you more energy: There are many research studies confirming the positive impact of sauna baths on health. One study showed that participants who stayed in a sauna at 140 degrees Fahrenheit for 15 minutes five times a week reported a significant increase in energy levels, as well as a calmer and more positive mood.
3. Enhances overall health: Sauna baths can help you feel more energized and get better sleep. Additionally, experts mentioned that it may also have an effect on the body's health and protect it from serious diseases.
4. Good for the skin: Sauna bathing increases hydration, reduces sebum production and also helps regulate pH levels in people who frequently engage in this treatment. In addition to skin benefits, sauna bathing will also help you relax and rejuvenate.
Benefits of sauna on the brain
The benefits of sauna on the brain are among the most important aspects in recent studies, as the effect of heat on the body extends deeply to the nervous system and the brain. Here are the most important proven or scientifically-supported benefits of sauna on the brain:
• Improving mood, reducing depression, and activating brain functions: Heat raises levels of endorphins and serotonin, chemicals linked to positive feelings. Some studies have indicated that regular sauna sessions may reduce symptoms of mild to moderate depression, and enhance brain functions such as focus, short-term memory, and mental clarity after the session.
• Long-term brain protection: Long-term Finnish studies suggest that using sauna two to four times weekly may reduce the risk of dementia by up to 65% and Alzheimer's by about 50%, believed to be due to reducing chronic inflammation and improving the health of brain blood vessels.
However, it is necessary to avoid the sauna for very long periods (more than 20 minutes), especially for those suffering from heart diseases or unstable blood pressure.
It is also important to hydrate well before and after the session to protect the brain from dehydration.
What are the potential risks of the sauna?
The matter is not limited to the benefits of the sauna only, but there may be some potential risks of using it. According to the American Heart Association, moderate use of the sauna may be safe for most people, and the association indicates that it is not advisable to use cold water in swimming pools after a hot sauna, as this could raise blood pressure as mentioned on the specialized medical site Healthline.
Some notable risks of the sauna are:
• Low blood pressure, so patients suffering from low blood pressure should consult a doctor before using the sauna.
• Dehydration, which is one of the biggest potential risks associated with sauna use, of course, this depends on the duration of sitting in the sauna and the amount of fluids lost from the body.
• Nausea and dizziness for some people, which occurs when the temperature is high in the sauna room.
How can you avoid potential risks of the sauna?
Here are some steps:
• Specify a time for using the sauna that does not exceed 20 minutes, whereas for people who have not used the sauna before, they should determine the time between 5 and 10 minutes only.
• Drink plenty of water to compensate for the fluids lost from the body through sweating. It is recommended to drink two to four cups of water after using the sauna.
• Avoid using the sauna when sick.
• Consult a doctor before using the sauna by pregnant women or those suffering from certain health problems.
