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What is a sauna? -

A sauna is a small room or enclosed space designed to provide dry or wet heat sessions. It's specifically crafted to make you sweat.

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A sauna for every occasion -

There are several different types of sauna, adapted by cultures around the world. These range from the functiona,l Finnish outdoor sauna and the Swedish batsu to the more elaborate Korean jjimjilbangs and Japanese sento.

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Hot and humid -

Saunas are typically heated to between 158°F to 212°F (70°C to 100°C), depending on the type of facility used. Humidity levels are also variable. Turkish-style saunas, for example, involve a greater level of humidity.

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The benefits of using a sauna -

Indulging in a sauna bathing session can raise the skin temperature to around 104°F (40°C). This sounds extreme, but used properly a sauna can provide all sorts of health benefits.

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It detoxifies -

Taking a sauna can help the body detoxify through sweating. Sweating profusely helps eliminate toxins.

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Reduces stress -

The heat of a sauna can make the body release endorphins, the body's natural painkillers. This helps reduce the feeling of stress.

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Can provide pain relief -

Saunas may provide temporary relief from chronic pain conditions like lumbago (lower back pain), arthritis, or fibromyalgia. The increase in body temperature can aid in relaxing muscles, improving circulation, and reducing pain sensations.

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Blood pressure issues -

While the effects of a sauna will temporarily increase heart rate and blood pressure, studies suggest that regular sauna bathing can help lower blood pressure, according to Medical News Today.

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Aid in weight loss -

Taking a regular sauna can aid weight loss by virtue of the fact that the heat of the steam helps shed bulk.

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Addresses joint pains -

Joint pains can be alleviated by sauna bathing. The moist heat can also provide relief from muscle pain.

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Clears the skin -

When the body begins to sweat, it unclogs the pores, clearing skin of impurities. The skin is cleansed and its tone improved.

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Good for the respiratory system -

The moist heat radiated by a sauna can improve lung function for those suffering from asthma and chronic bronchitis.

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Strengthens the immune system -

A sauna can ignite your immune system. It does this by increasing the heat shock protein, stimulating antigen-presenting cells, along with releasing cytokine, the signaling proteins that help control inflammation in your body.

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Aids sleep and relaxation -

Saunas improve sleep patterns. They also promote relaxation. This is achieved by the release of endorphin and serotonin levels in the body.

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Good for brain health -

Most organs in the body benefit in some way from a sauna, and the brain is no different. Research has indicated that sauna bathing can promote a process known as neurogenesis, or the formation of new neurons in the brain. Heat exposure can also boost the expression of brain-derived neurotrophic factor, a type of protein needed to maintain memory and learning.

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Enhances metabolism -

Your metabolism benefits from taking regular saunas. This is because when our bodies are exposed to intense heat or cold, they have to work harder and your heart rate will increase by up to 30%. Ergo, the metabolism is given a short, sharp shock.

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A great workout recovery -

Taking a sauna after a good workout is the perfect way to aid the relaxation of muscles. It helps banish what's known as delayed onset muscle soreness.

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Helps preserve muscle mass -

Sauna bathing helps preserve muscle mass and function. As more blood flow and oxygen is delivered throughout the body, muscles firm up and increase in size, thus muscle breakdown is diminished.

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Reduces inflammation -

Regular sauna bathing works wonders in reducing inflammation. The heat and energy waves  penetrate the skin and stimulate circulation with an oxygen-rich blood flow. This, in turn, reduces inflammation and swelling to alleviate chronic pain.

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Improves heart health -

Regular sauna use can improve cardiovascular health. Again, it's the promotion of blood flow and the boost in metabolism that makes sauna bathing heart-friendly.

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Improves mood -

When all is said and done, indulging in a sauna is great for improving emotional health and mood. And it's a luxury most of us can afford. That said, there are some health risks associated with sauna bathing that need to be pointed out.

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Blood pressure risks -

Those with poorly controlled blood pressure and/or unstable chest pain  (angina) should avoid sauna bathing.

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Dehydration risk -

Sauna bathing runs the risk of dehydration. Be sure to drink plenty of water before and after using a sauna. Severe dehydration is a medical emergency.

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Risk of overheating -

Likewise, it's easy to overheat in a sauna. All that heat can raise body temperatures to unhealthy levels. Beware of the amount of time you spend bathing, and vacate the sauna immediately if you start feeling ill.

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Overdrying the skin -

Saunas can overdry your skin, which sounds odd given all that sweat and moisture. But it's the heat that dries it out. Overuse of a sauna can increase the risk of dry skin patches and can aggravate rosacea and eczema.

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Getting the best out of a sauna -

To fully enjoy a sauna bathing session, follow these simple precautions to avoid any negative health effects.

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Avoid alcohol -

Alcohol increases the risk of dehydration. It can also trigger hypotension and arrhythmia (irregular heartbeat). In extreme cases, an excess of alcohol in the body while taking a sauna can cause sudden death.

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Limit duration -

It's recommended that you limit sauna sessions to 10 to 20 minutes to avoid overheating and dehydration. First-time users should spend a maximum of five to 10 minutes.

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Drink lots of water -

As previously indicated, drink plenty of water before indulging in a sauna, and top up afterwards.

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Avoid sauna bathing if feeling ill -

And never enter a sauna if feeling ill. Furthermore, women who are pregnant or those with certain medical conditions, such as previously mentioned blood pressure issues, should consult their physician before sauna use.

Sources: (Medical News Today) (MindBodyGreen) (Heads Up Health) 

See also: Spiritual and healing destinations for a heightened sense of well-being

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