As temperatures drop, many people find that having a sauna is a good way to boost their immune system. Working up a sweat in the sauna has numerous health benefits. Here you can find out about the effects, what you need to watch out for, and what the alternatives are.
Sauna sessions have been an integral part of Finnish culture and a feature of daily life for many Finns since the Middle Ages. And it’s no wonder, because regularly working up a sweat has many positive effects. The high temperatures in saunas dilate the blood vessels and promote circulation, which in turn improves the supply of oxygen to the heart and muscles.
At the same time, breathing in the warm air stimulates the production of antibodies in the mucous membranes, which strengthens the immune system. And apart from the health benefits, enjoying the soothing warmth also provides deep relaxation and helps to reduce stress. This means that your body and your mind benefit equally every time you visit the sauna.
How to sauna properly
Alternating between the heat and the cold is what makes the sauna experience complete. After sweating it out, go out in the open and take deep breaths, fill your lungs with cool air and increase the oxygen level in your blood. This invigorates your body and mind. Pouring cold water over yourself, a cold shower or a refreshing bath causes your blood vessels to constrict again, stabilises your circulation and restores a more balanced heart rate.
If you want to do something beneficial and effective for your immune system, you can visit the sauna regularly – ideally once a week. Spending 15 minutes in the sauna each time, two or three times per session, is enough to have an effect. You should take breaks of ten to 15 minutes in between in the fresh air, followed by a cold shower. Dry your skin thoroughly before going back into the sauna, so that you can start sweating again immediately. It’s important to drink plenty afterwards, as you can lose up to two litres of water when using the sauna.
Alternatives to the sauna
You should avoid the sauna if you are feeling unwell or if you suffer from asthma, problems with your veins, high blood pressure or heart issues. As an alternative, you can try alternating hot and cold baths or showers (e. g. Kneipp therapy as developed by Sebastian Kneipp). For this method, a warm bath for three to five minutes (between 37 and 39 °C) is followed by a cold bath for ten to 20 seconds. The switch in temperatures must take place immediately, without interruption. You should repeat this transition from warm to cold three times. Always start warm and end cold. The best way to apply this therapy at home is to alternate between hot and cold water in the shower using the same principles.
