Saunas, traditionally heated rooms designed for relaxation, have gained widespread interest for their potential health benefits, particularly concerning the cardiovascular system. These heated environments, often reaching temperatures between 70°C and 100°C (158°F to 212°F), come in various forms, including dry Finnish saunas and more humid steam rooms. People often seek saunas for general wellness, stress reduction, and their perceived positive influence on blood pressure and circulation.
Physiological Effects on Circulation
When a person enters a sauna, the body quickly responds to the elevated temperatures. The skin’s temperature rises significantly, often reaching around 40°C (104°F), which triggers a cooling response. This response involves the widening of blood vessels, a process known as vasodilation, particularly in the skin. This vasodilation leads to increased blood flow to the skin’s surface.
As the body works to cool itself, the heart rate increases, often mimicking the effects of low to moderate physical exercise. Heart rate can rise to 100-150 beats per minute during a sauna session, promoting improved circulation and oxygen delivery to organs and tissues. Additionally, the heat induces profuse sweating, with individuals potentially losing up to a pint of sweat in a short session. This sweating, along with vasodilation, contributes to the body’s efforts to regulate its core temperature.
Impact on Blood Pressure Levels
Sauna use can have both immediate and long-term effects on blood pressure. Acutely, during a sauna session, blood pressure can initially rise, similar to responses observed during exercise. However, immediately after a session and during the subsequent recovery period, both systolic and diastolic blood pressure tend to decrease. For instance, one study found that mean systolic blood pressure decreased from 137 mmHg to 130 mmHg, and diastolic blood pressure from 82 mmHg to 75 mmHg, immediately after a 30-minute sauna session.
Regular sauna use is linked to a sustained reduction in blood pressure and improved arterial flexibility. Combining sauna sessions with physical activity may offer even greater benefits for blood pressure reduction.
Recommendations for Individuals with Blood Pressure Conditions
For individuals with hypertension, regular sauna use may be a helpful addition to their routine, but it requires careful consideration. Studies indicate that frequent sauna bathing can reduce the risk of hypertension and improve cardiovascular function. For example, a study showed that regular sauna bathing combined with exercise reduced systolic blood pressure by 8 mm Hg over eight weeks. This reduction is significant, as a 5-7 mm Hg decrease in systolic blood pressure can reduce cardiovascular disease risk by 20-30% in hypertensive individuals.
However, it is advisable for individuals with high blood pressure to consult a healthcare provider before starting a sauna regimen. When beginning, it is best to start with shorter sessions, perhaps 10-20 minutes, and gradually increase duration as the body adapts.
Individuals with hypotension should also exercise caution and speak with a doctor before using a sauna. The vasodilation and subsequent drop in blood pressure that occurs after a sauna session could potentially lead to symptoms like lightheadedness or dizziness for those already prone to low blood pressure. Shorter sauna sessions are generally recommended for this group, along with careful monitoring of how their body responds.
General Safety Practices
Regardless of one’s blood pressure status, adhering to general safety practices is important for a safe and enjoyable sauna experience. Hydration is a primary concern; it is advisable to drink plenty of water before, during, and after a sauna session to replenish fluids lost through sweating. Aim to drink two to four glasses of water after a session.
Session duration should be managed carefully, especially for new users. Starting with shorter sessions, around 5 to 10 minutes, and gradually increasing to a maximum of 20 minutes is a common recommendation. Avoiding alcohol before or during sauna use is strongly advised, as alcohol can increase the risk of dehydration and negatively affect the body’s ability to regulate temperature. It is also wise to listen to your body and exit the sauna immediately if any discomfort, dizziness, or nausea occurs. Allowing for a gradual cool-down period after leaving the sauna is also recommended.