What is a Sauna?
So what exactly is a sauna you might ask?! A sauna is a smaller room that is typically heated anywhere from 158-200 degrees Farenheit. The most common type of sauna is electrically heated. Â The majority of gyms I have visited have this because it has high temperatures with low humidity. Â As your skin temperature increases so does your heart rate and you will begin to sweat and have increased circulation.
I suffer from chronic pain due to having a connective tissue disorder called Elhers Danos that make my joints hypermobile which has resulted in many orthopedic surgeries. Â Also due to having osteopenia, I have had many fractures. Â I recently fractured my hip and since it wouldn’t heal on its own, I underwent surgery to place screws in my hip. Â I am on week 20 of my recovery. Â It has been a really long and painful healing process but I have included sauna every day into my rehab and has helped immensely with my pain. Â Dry heat is great for both your joints and muscles but did you know it has other health benefits?!
Benefits of Sauna use
- Ease pain– The increased circulation helps reduce muscle soreness so it’s great to use after a workout! Â It also loosens stiff joints and helps arthritic pain. Â I typically go in the sauna for 15 minutes before my workout and it has worked wonders! Â It helps to warm up my muscles and decreases the stiffness I experience in the first 20 minutes of my workouts. Â It is shown that it also helps with increased recovery following a tough workout so why wouldn’t you do it?!
- Reduce stress levels– Â Personal well being is very important. Â Research shows that the sauna increases relaxation and improves overall well-being.
- Improved cardiovascular health– Â Individuals that used the sauna 2-3 times a week showed a lesser risk of dying from cardiovascular disease. Â Studies have show that regular use decreases a person’s blood pressure.
- Cleanses the skin and hair– Â This is one of my favorite benefits! You would think by sweating so much your pores would become clogged but they definitely don’t! Â My skin has never felt and looked better and my hair has been noticeably more shiny.
- Detoxing– Sauna use helps you flush out toxins faster and aids in recovery of illness. Â It has been shown that regular use can improve your immune system
How long should I go?
There are different recommendations on this. Â In general to receive benefit you should go into the sauna for 20 minutes 2-3 times a week. Â Research has also shown that going into the sauna 45-1 hour increases the benefit. Â I am currently going in 20 minutes before my workout to loosen up my joints and then 20 minutes after to decrease pain after my workout. Â My hip is still healing but this process has helped greatly in my pain. Â Start slow and work your time up.
Precautions
It is VERY important to listen to your body. Â If you feel dizzy or lightheaded do NOT push through it. Â If you have any pre-existing conditions you should clear with your doctor first. Â Make sure to stay hydrated! Â This is very very important! Â You do not want to risk dehydration. Â You should drink 2-4 glasses of water after sauna use.
**I am by no means an expert on this topic but rather I am sharing what I find beneficial about sauna use. Â Check with health care professionals before use of a sauna.**
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