Ever Wondered How Finnish Saunas Work And Their Health Benefits?
Author: Bianca Venchiarutti
What is a Finnish Sauna?
A Finnish sauna is a traditional dry heat bath originating from Finland, characterized by high temperatures ranging from 60°C to 100°C (140°F to 212°F) and low humidity levels. The heat is typically generated by a stove, known as a 'kiuas,' which heats a pile of stones. Bathers can adjust the humidity by ladling water onto these hot stones, producing a burst of steam called 'löyly.' This practice creates a unique thermal environment that promotes intense sweating and relaxation.
Origins of the Finnish Sauna
The sauna holds a venerable place in Finnish culture, with roots tracing back thousands of years. The term 'sauna' itself is of Proto-Finnish origin, found in Finnic and Sámi languages dating back 10,000 years. Historically, saunas were multifunctional spaces: they served as sites for bathing, curing meats, and even as sterile environments for childbirth. The traditional 'smoke sauna' (savusauna) lacked a chimney; smoke from a wood fire would fill the room, and once the fire subsided, the space was ventilated before use. Over time, designs evolved to include chimneys and continuous heating stoves, leading to the modern Finnish sauna known today.
How Does a Finnish Sauna Work?
In a Finnish sauna, the primary heat source is a stove filled with stones. Once heated, these stones radiate warmth throughout the room. Bathers sit or lie on wooden benches arranged at varying heights; higher benches offer more heat due to the natural rise of hot air. By tossing water onto the hot stones, bathers create 'löyly,' a fleeting burst of steam that momentarily increases humidity and intensifies the sensation of heat. This process induces profuse sweating, which aids in cleansing the skin and promoting relaxation.
How to Use Finnish Saunas: Traditional Tips!
Engaging in a Finnish sauna is both an art and a ritual. Here are some traditional guidelines to enhance the experience:
Pre-Sauna Preparation: Shower thoroughly to cleanse the skin and remove any impurities.
Warming Up: Enter the sauna and sit on a lower bench to acclimate to the heat. Gradually move to higher benches as you become more comfortable.
Creating Löyly: Periodically pour small amounts of water over the hot stones to produce steam, enhancing the heat and humidity to your preference.
Cooling Down: After 10-15 minutes, exit the sauna for a cool shower, swim, or, traditionally, a roll in the snow. This contrast between hot and cold stimulates circulation.
Repeat: Alternate between heating and cooling phases several times, as desired.
Hydration: Drink water after sauna to replenish fluids lost through sweating. (you’ll learn why you should avoid sauna during sauna sessions later)
Relaxation: Conclude the session with a period of rest to allow the body to return to its normal state.
More of a listener? Check out the full episode on The Twenties Detox.
Health Benefits
Regular sauna use has been linked to improved heart health, a reduced risk of Alzheimer's disease, enhanced detoxification, and various short-term benefits such as better skin, mood, and stress relief.
Heart Health
Regular sauna bathing has been associated with a reduced risk of cardiovascular diseases. A study from the University of Eastern Finland found that men who used the sauna 4-7 times per week were 50% less likely to die from cardiovascular-related causes compared to those who used it once a week. The heat exposure in saunas induces cardiovascular responses similar to moderate physical exercise, improving circulation and heart function.
Alzheimer's Disease and Dementia
Frequent sauna use may lower the risk of developing Alzheimer's disease and other dementias. The same Finnish study observed that regular sauna users were 66% less likely to develop dementia and 65% less likely to develop Alzheimer's disease over a 20-year period. The mechanisms are not fully understood, but improved cardiovascular health and increased relaxation may play roles.
Why this is true: Exposure to heat, such as that in saunas, can stimulate the production of erythropoietin (EPO), a hormone primarily produced by the kidneys that stimulates red blood cell production. Increased EPO levels can enhance oxygen delivery to tissues, potentially improving endurance and overall energy levels. However, more research is needed to fully understand the impact of sauna-induced heat exposure on EPO production. According to some scientists, it is recommended to avoid water in the sauna (hydrating only before and after) as the body requires slight levels of dehydration for the production of EPO.
Detoxification
Saunas promote detoxification through sweating, which helps eliminate toxins from the body. The heat causes pores to open, allowing sweat to flush out impurities. However, while sweating aids in removing certain waste products, the extent of detoxification through saunas is still a subject of research.
Short Term Benefits
Better Skin: The heat from saunas increases blood flow to the skin, delivering oxygen and nutrients that promote a healthy complexion. Sweating helps cleanse the skin by removing dirt and oils from pores.
Gives skin a healthy glow
Helps skin heal faster
Boosts collagen production
Mood Enhancement and Stress Relief: Sauna sessions have been linked to improved mood and stress reduction. The tranquil environment and heat promote relaxation, leading to the release of endorphins, which are natural mood lifters.
Precautions
Incorporating regular Finnish sauna sessions into your routine can contribute to both physical and mental well-being. However, it's important to use saunas safely, stay hydrated, and consult with a healthcare provider if you have underlying health conditions.
Talk to your doctor before using the sauna if you have heart conditions or low blood pressure.
Avoid sauna use if you have acute infections, asthma, or other breathing conditions
Drink plenty of water before and after sauna use
Avoid alcohol consumption before or during a sauna session
Aim for sessions that are each 5-14 minutes in duration
Aim for temperatures that are between 80 and 99 °C
Follow rules for safety, including any social distancing guidelines required by the operator
Author: Bianca Venchiarutti
Bianca Venchiarutti, is a health coach-in-training, founder of "The Twenties Detox," and host of its accompanying podcast. Navigating the complexities of early adulthood, Bianca is on a mission to transform this pivotal decade through a process of continuous learning and unlearning. She blends her academic background in science with a passion for personal growth to guide individuals through the challenges of their twenties. Through her platform, Bianca offers a mix of interviews, personal stories, and practical tips aimed at fostering a healthier, happier mindset. Her commitment to wellness is further demonstrated by her current studies in health coaching at McMaster University.
