Everything You Need to Know About Sauna Therapy
Everything You Need to Know About Sauna Therapy Written by Emily Edmonds We’re continuing this series on cold and flu symptom relief as we continue to experience this difficult season of respiratory infections that are rampant right now. The rainy weather is doing more to keep us all indoors, which increases the risk of exposure to illness. If you’re experiencing a cold, the flu or COVID and you are looking for relief until you can come out of quarantine, this article is for you. If you are healthy and you want to learn more about how to enhance your immune system, this article is also for you. Please note that this article is not a substitute for medical advice, nor is it intended to replace medical advice regarding vaccinations or medications. This article is intended for wellness and well-being and as a supplement to medical interventions. Sauna Therapy Sauna therapy has been in existence for thousands of years, across many different cultures around the world. The ancient Romans used sauna therapy followed by cold plunge on a regular basis to strengthen their soldiers and for injury recovery. The ancient Romans left this tradition behind for others to follow. After the Turks conquered Constantinople in 1453, they adopted this Roman tradition learned from the Byzantines called the Hammam (and if you’ve never tried it, you’re in for a treat!). The Russians have a sauna culture as well called the “banya” which translates to “bath”. The Japanese also have a sauna and bathing culture as well. Scandinavian cultures have been practicing sauna therapy since the time of the Vikings. Sweat is one of the pathways through which our bodies move toxins out of the body. Sauna therapy relaxes the muscles and assists with their recovery, increases blood circulation, induces sweating, increases growth hormone, and strengthens the immune response via improving white blood cell count, lymphocytes, neutrophils and basophils. It also improves sleep, reduces joint pain, improve lymph drainage and improves skin health. Sauna therapy is one of the best wellness tools in my toolbox for chills and body aches that occur during a cold or flu virus. There are several different types of saunas, and it can get confusing which one is best to try and when. Most of the sauna that we will be focusing on are the dry saunas. Here are some of the different types and some guidelines to each. First, let us go over some pre-cautions to sauna therapy. Pre-cautions to Sauna Therapy: Please consult with your physician prior to starting sauna therapy. I would recommend caution for the following conditions: Pregnant or trying to conceive – avoid Heart Disease or High Blood Pressure – consult with your physician prior to sauna therapy Atrial Fibrillation – avoid Low Blood Pressure – avoid or use with caution, consult with a physician Anemia – avoid or use with caution, consult with a physician After COVID or Flu vaccination – wait two weeks after your last dose before doing sauna therapy Sauna Types: Finnish Sauna This is the most traditional type available, and usually involves a heater or wood stove and uses radiant heat. You will also find a wooden bucket of water with a ladle in it and some hot rocks on top of the heater that you can use to produce steam for a wet bath type experience and to make the sauna hotter. While I really like these saunas, they can be too overwhelming for people who are sensitive to heat and take a long time to get used to! If you use these saunas, it is super important to be hydrated prior to going in and afterward. FAR Infrared Sauna I prefer using these types b/c the heat isn’t as intense as the traditional Finnish dry sauna. These types of saunas use FAR Infrared heat, which operates at a different wavelength than radiant heat. The FAR infrared heat penetrates the skin deeper and is better for deep muscle aches or joint pain. They are also easier to use and set up, you can buy infrared saunas for indoor use without the need for additional ventilation. I have found that with the FAR infrared sauna that it takes a little longer for sweating to begin, but with the same amount of sweating as the Finnish Sauna. If you have trouble with the heat and you want to try sauna therapy, this would probably be the best type to start with. Wet Sauna or Steam Sauna These types of saunas are also called Steam rooms. These saunas use steam primarily and do not get as hot as the dry saunas. It’s a bit hard to tell while in a steam sauna if there is more sweating that is occurring or condensation from the humidity of the steam. So for this reason, I often use a steam sauna after a dry sauna session. Nonetheless, steam saunas can be excellent for chronic respiratory conditions post COVID and flu. Steam saunas can also be good for those who struggle with the dry heat of dry sauna therapy. If you don’t have access to a steam sauna, you can substitute by using a humidifier or a bowl of hot water and putting your face over it while inhaling the steam. I also like to use a drop or two of eucalyptus and tea tree oil in the water. Sauna Procedure My sauna process is something I consider to be sacred. I have developed it over the last ten years into a ritual that I began to practice years ago and have refined it over time. It’s hard to explain the feeling of getting a sauna bath instead of simply taking a shower or water bath daily. It’s a much deeper, cleaner experience than what happens on the surface of the skin when we take a shower. My sauna ritual consists of the following: First, I drink a liter of water with an electrolyte tablets, or, a
