Khaberni - Health experts have shed light on a simple bathing routine that may help in lowering blood pressure and improving heart health.
A scientific review found that immersing the body in hot water can act as a form of passive heat therapy, potentially contributing to lower blood pressure and improving some health indicators, although results may vary from person to person.
The review, published in the "Journal of Applied Physiology," stated that passive heat therapy involves raising the body’s temperature without physical activity, through immersion in hot water at specific temperatures.
Researchers analyzed a set of scientific studies that examined the impact of this type of bath on cardiovascular health.
The use of hot water baths dates back centuries, as seen in Roman baths, Japanese hot springs (onsen), and Turkish baths. Typically, the water temperature used for therapeutic purposes ranges between 39 and 40 degrees Celsius, which is higher than the usual bathing temperature that generally ranges from 33 to 37 degrees Celsius.
Immersing the body in hot water leads to the dilation of blood vessels and increased blood flow as a response to the heat, which directly affects blood pressure. Preliminary studies suggest that bathing for 15 to 30 minutes at temperatures between 40.5 and 43 degrees Celsius may contribute significantly to lowering systolic blood pressure, according to the "News Medical" website.
One of the studies included in the review linked regular hot water bathing to a reduction in the risk of cardiovascular diseases by up to 28%. However, researchers confirmed that these findings are based on observational studies, which means they do not prove a direct causal relationship.
The results showed that older adults with high blood pressure who received medical treatment achieved more stable benefits compared to younger, healthy individuals or those with untreated high blood pressure, as the effects were limited or not sustained in these groups.
The potential benefits are not only limited to blood pressure; the review also pointed to improvements in sleep quality, reduced stress levels, and enhanced mental health over the long term due to positive effects on the nervous system.
Blood pressure higher than 130/80 mm Hg is an indicator of high blood pressure, which increases the risk of heart, brain, and kidney diseases. Other research indicates that reducing systolic pressure by just 10 mm Hg can decrease the risk of major cardiovascular diseases by about 20%.
Regarding safe use, researchers advise against exceeding a water temperature of 40 degrees Celsius to prevent excessively high body temperatures, gradually exiting the bath, sitting for a while before standing up, and keeping hydrated by drinking water before bathing. It is also preferable to keep some limbs out of the water during long periods of immersion.
Researchers concluded that hot water baths show promising results as an adjunct therapeutic method for lowering blood pressure alongside traditional treatments, while also emphasizing the need for more studies to determine the best usage methods and to understand their long-term effects more accurately.
