9 Benefits of Sauna and Steambath for Health

Lợi ích của việc xông hơi cho sức khỏe Sauna helps to improve health and prevent disease.

In the face of the current outbreak of the Covid epidemic and complicated developments, strengthening resistance and protecting health by the sauna is a small but highly effective solution.

Sauna at Sen Spa
Sauna at Sen Spa

Working principle?

The basic principle of sauna activity is stimulating the body’s sweat reflex when it encounters high ambient temperature. Through this mechanism, toxins and dirt will follow the sweat glands to be excreted, stimulating the circulatory and respiratory systems … 

What is a steam bath?

A steam room is an enclosed space that is heated by steam. Room temperature is usually around 43-45 degrees Celsius

Steam bath room
Steam bath room with a natural view

What is a sauna?

The sauna uses dry heat. Room temperature is usually around 70-100 degrees Celsius with very low humidity, heated by wood technology, electricity or infrared rays. Using a sauna is like sitting in an oven. That’s why people often pour water over the hot stone in the room – it creates steam to create a bit of moisture.

Sauna room
Sauna room with a natural view

The difference between a sauna and a steam bath A steam room is similar to a sauna. The big difference is in the type of heat they provide. The sauna uses dry heat, usually from hot stones. The steam room is heated by a generator filled with boiling water. While a sauna can help relax and loosen your muscles, it won’t have the same health benefits as a steam room. The key to the unique health benefits of a steam room is humidity. A steam room provides moist heat, unlike a sauna with dry heat.

Benefits of steam bath

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  • Improve blood circulation

Sitting in a steam room can dramatically improve your heart health. Moist heat improved circulation, especially in the extremities. Improved circulation can lead to lower blood pressure and a healthier heart. It can also promote the healing of damaged skin tissue.

  • Hypotension

In a steam room, some people’s bodies secrete hormones that change the heart rate. One of these hormones, called aldosterone, regulates your blood pressure. When aldosterone is released from sitting in a room, it can help lower high blood pressure. This is part of the reason a steam room feels so relaxing.

  • Reduce stress

Being in a steam room can also reduce the body’s production of cortisol. Cortisol is a hormone that regulates stress levels. When your cortisol levels drop, you feel more relaxed. Spending a few minutes in a state of relaxation not only improves health, but also heals the mind and improves concentration.

  • Clear congestion

Steam rooms create an environment that warms mucous membranes and encourages deep breathing, which can help relieve congestion inside your sinuses and lungs. Do not use it if you have a fever.

  • Enhance skin health

Through exposure to the environment, all sorts of toxins can get trapped beneath your skin. Steam rooms help solve that problem by using heat to open your pores. The warm steam washes away dirt and dead skin that can lead to breakouts. As a result, you can have a healthier and more even skin tone.

  • Support exercise recovery

Athletes already know heat therapy can help them recover from exercise. Recent research shows that moist heat works more effectively and faster than dry heat in muscle recovery.

  • Loosen stiff joints

Warming up before a workout is essential to avoid injury. Using a steam room as part of your warm-up can help you achieve maximum mobility during activities like running, yoga, and more. Steam bath before activity helps knee joints to be much more flexible and relaxed, helping to reduce pre-workout injuries.

  • Burn calories

Your heart rate increases when you are in a steam room or sauna. If you use a steam room after aerobic exercise, your heart rate is already elevated, and a steam room can prolong that elevation.  Sweating in a steam room is not a way to lose weight quickly. Any weight you lose in the steam room is water weight, and you will need to replace it with drinking water to avoid dehydration. But using a steam room regularly to burn more calories at the gym can make your diet and exercise routine more effective.

  • Strengthen the immune system

Exposing the body to warm water stimulates white blood cells, which fight infection. However, sitting in a steam room when you have a cold is not recommended. However, regular use will help strengthen the immune system in the blood and may make you less likely to get sick.

Limitations and risks of using a steam room

Steam rooms have a lot of health benefits, but they should be used with caution and with caution. Staying in a steam room for more than 15 minutes can dehydrate you. So you should drink plenty of water before that.

Due to extreme heat in the room, certain people are advised to avoid:

• pregnant women

• anyone with heart disease

• people with very low or high blood pressure

• anyone with epilepsy

• people who use antibiotics

• people using mind-altering drugs, such as stimulants, tranquilizers or alcohol.

A steam bath can increase your heart rate and make your workouts more effective, but a steam room is no substitute for exercise.

What about the benefits of a sauna?

When sitting in a sauna, your heart rate increases and blood vessels widen, which helps increase blood circulation. Heart rate can increase to 100-150 beats per minute when using a sauna. This may have a number of health benefits.

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  • Pain relief

Increasing circulation can help relieve muscle soreness, improve joint movement, and relieve pain from arthritis.

  • Reduce stress levels

As the heat in the sauna improves blood circulation, promoting relaxation. This can improve feelings of well-being.

  • Improve heart health

Reducing stress levels with sauna use may be associated with a reduced risk of cardiovascular events. Using a sauna may also be linked to lower blood pressure and improved heart function.

  • Skin problems

Sauna dries the skin during use. Some people with psoriasis may relieve their symptoms by using sauna, but people with atopic dermatitis may find that the condition worsens.

  • Asthma

People with asthma may find relief from some symptoms by using a sauna. The sauna can help open airways, loosen phlegm, and relieve stress.

Limitations and risks of sauna use and precautions 

The moderate use of sauna is safe for most people. However, a person with cardiovascular disease should talk to a doctor first.

  • Blood pressure risk

Switching between the heat of a sauna and cold water is not advisable, as it can raise blood pressure. Using a sauna can also cause blood pressure to drop, so people with low blood pressure should talk to their doctor to make sure it’s safe to use. People who have recently had a heart attack should also talk to their doctor first.

  • Risk of dehydration

Dehydration can be caused by sweating. People with certain medical conditions, such as kidney disease, may be at higher risk of dehydration. Elevated temperatures can also lead to dizziness and nausea in some people.

  • Preventive measures

To avoid any adverse health effects, the following precautions are also recommended:

Avoid alcohol: Alcohol increases the risk of dehydration, hypotension, arrhythmias, and sudden death.

Limit time: Do not steam for more than 20 minutes at a time. First-time users should spend 5 to 10 minutes maximum. Once they get used to the heat, slowly increase it to about 20 minutes.

Drink plenty of water: Whatever type of sauna you use, preventing dehydration from sweating is essential. People should drink about 2-4 cups of water after sauna.

Avoid use if sick: People who are sick should also wait until they are well before using the sauna. Women who are pregnant or people with certain medical conditions such as low blood pressure should consult a doctor before use.

Child supervision:  It is safe for children 6 years and older to use a sauna for no more than 15 minutes but should be supervised.

What are the risks to be aware of when using a steam bath or sauna?

The main risks are dehydration and heat-related dizziness. Therefore, it is important to ensure that you are adequately hydrated before and after a sauna or steam bath. You should also want to skip the sauna if you recently had a heart attack or any other cardiovascular problem, such as high blood pressure, as it increases your heart rate.

How long can you sit in a steam bath or sauna?

It usually lasts between five and 30 minutes. But how long you can safely use a steam bath or sauna depends on how acclimated you are to it.

If you feel lightheaded or dehydrated, you should not be in the sauna. But if you’re well-hydrated and feeling fine, you can stay longer.

You should also get out of the sauna or steam room regularly for breaks, so leave and have a drink whenever you feel the need.

The lower you sit in the sauna or steam room (i.e. the closer to the floor) the lower the heat as the heat rises. While it’s best for your health to use a sauna or steam room regularly (several times a week, if you can), you can go to the spa for a 5-10 minute trial to see how you might feel.

Should you choose a sauna or a steam room?

Again, if you have breathing problems, it’s best to go to a steam room to hydrate your airways (a sauna can dry it out even more).

Other than that, it’s all down to personal preference and you’ll get health benefits from both types of sauna.

Come to Sen Spa to take care of your health and experience the modern sauna room with a beautiful river view!

Xông hơi ở Sen Spa

Xông hơi khô ở Sen spa

Reference link: https://en.wikipedia.org/wiki/Sauna



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