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In the article – Sauna health benefits – I discuss why you should take a sauna bath.

Sauna health benefits

Especially in recent years, extensive studies on the health benefits of saunas have been carried out. In this article, I decided to list all the wonderful and positive health benefits of taking a sauna I could find.

I think it’s great that large-scale studies on the positive health effects of saunas have been done in Finland. For example, the University of Eastern Finland has carried out a Sauna and Heart Health research project and they have made some interesting discoveries.

One of their studies found that a 30-minute sauna session lowers blood pressure.

Studies show that those who take a sauna 4-7 times a week, are 63% less likely to have a stroke than those who take a sauna only once a week. Enjoying sauna 2-3 times a week, reduces the risk by 22%.

The ideal time for taking a sauna is just under 20 minutes. People who stayed in sauna for approximately 20 minutes, lowered their risk of sudden death by more than 50 % compared to those who take less than 11-minute saunas.

Asthmatics, in particular, benefit from sauna because the hot air dilates the bronchus.

Sauna also makes you feel good, because the production of endorphin hormone increases.

Furthermore, bacteria, fleas and lice die at temperatures above 50 degrees. However, louse nits do not die in sauna, so make sure you get the right products to tackle them.

To enjoy all the health benefits listed below, you should take a sauna more than three times a week, 15-20 minutes at a time and in a sauna heated to 75-80 degrees.

Health benefits of sauna:

Lowers blood pressure
Speeds up blood circulation and improves peripheral blood flow
Brain starts to produce endorphins (pleasure hormones)
Helps to ease symptoms of chronic diseases e.g. rheumatism, asthma and persistent rhinitis
Increases life expectancy
Lowers the risk of heart disease, hypertension, cerebral infarction, Alzheimer’s disease and dementia
May strengthen the immune system

Other benefits of sauna

Helps to relax
Purifies
Social aspect of sauna and the sense of community
Helps with stress management and also prevents stress
The quality of sleep improves and the amount of deep sleep increases
Raises your heart rate (however, sauna does not replace regular exercise)
Sauna is beneficial for your skin, also those suffering from skin diseases might get help for their symptoms
Reduces pain and relaxes muscles (note that the pains may be worse the next day if you suffer from rheumatism)

So, taking a sauna as often as possible has been proven to improve your health in many ways. Taking a sauna once a week is not really enough. I wish someone could explain this to my German partner!

I hope you find my Sauna Healt Benefits article usefull.

Here you can find some of the sauna research that The University of Eastern Finland has done in English.

How often do you take a sauna?

With love,

Sauna-Kati

I used these three articles as my sources: Saunaseura, Anna-lehti, ET-lehti. Unfotunately, they are all in Finnish.

In this article “Can you go to sauna with children” I discuss all the things you should take into consideration when using a sauna with children.

Finnish families take a sauna bath at least once a week and I would claim that Finnish children are very used to saunas. However, there seems to be very little research about sauna’s health effects on children.

Read more: Can you go to sauna with a baby.

Studies on going to sauna with children

The Finnish Sauna Society commissioned a survey in southwestern Finland in the 1980s. The study made apparent that one in four children over the age of 13 enjoyed taking a steam bath for more than 15 minutes.

In addition to home saunas, children also went to sauna in spas, indoor swimming pools and gyms. Overall children liked going to and enjoyed the sauna. Nevertheless, 19% said they experienced mild nausea, headaches, dizziness, fever and even heart palpitations.

Almost half of those aged 13 and over reported having a very good night sleep after taking a sauna. However, there were a few who told that their quality of sleep deteriorates after taking a sauna.

As children’s bodies are not yet fully developed, their temperature control does not work as well as that of an adult. Thus, an infant or a small child heats up faster than

an adult at the same temperature. The child’s subcutaneous heat tissue is scant, they cannot sweat as effectively, and the hydration requirement is higher than that of an adult.

What happens to a child in the sauna

Ilkka Välimäki gave a presentation on this topic at an international Sauna Congress in 2006. I have summarized here some of his main points:

In sauna, blood flow increases in adults and especially in children. Younger children also have less developed circulatory components. Children under the age of 5 experience sharp increase in their heart’s pumping power whilst in sauna.

The increase is considerably lower when the child is 7 years or older. Also, whilst cooling down after or between sauna visits, children’s blood pressure may fall slowly and, as a result, the child may experience transient dizziness. However, these symptoms pass quickly and are not dangerous for healthy children.

Sympathetic regulation of the internal nervous system, hormonal regulation of stress hormones and kidneys are all activated in a hot environment. This means that the goal is to maintain body’s water content, secure circulating blood volume, and arterial blood pressure. The hormonal responses caused by sauna bathing can be demonstrated in children.

In children aged 5 to 10 years, 10 minutes of heat stress caused 0.8% weight loss as a result of sweating. Plasma volume and salt balance were not impaired. The results

were similar in nature to the studies done with adults. Heat stress and emotional strain stayed well-controlled in children that were studied.

Heat resistance is unique, and we should not forget that. One child or adult adjusts quickly to heat whilst others are slower. Sauna can be a pleasant and comfortable experience for children, as long as the basic rules are kept in mind.

Can you go to sauna with children

Some things to remember:

Make sure the child drinks enough
Allow free movement between steam room, washroom and cooling
An adult should always supervise the bathing
Consider and minimize the risk of burns (eg lukewarm water for steam throwing)
Do not take a child with fever to the sauna
Make sure there is a clock in the sauna
Talk to your doctor if your child has restrictive respiratory or heart failure!

Going to sauna

The child should be allowed to walk freely between sauna, shower area and a place where they can cool down. A child may not be able to tell whether the temperature is too hot, so an adult should keep an eye on the child at all times.

You can minimize the risk of burns by using lukewarm water and by choosing a sauna stove that does not get too hot. We have a Tulikivi stove at home which does

not feel hot when you touch it lightly. Of course, if you touch it with your hand or foot for a longer period of time, it will also cause burns.

I recommend giving the child his or her own water bucket and scoop to play with. Be sure to show how to properly throw water on the sauna stove for steam. Nowadays most saunas have one big and wide sauna bench, which can be easily turned to a play area with bucket, scoop and water toys.

The lower benches are less hot, and children usually enjoy being active. Parents can enjoy the steam on the higher benches and the child is comfortable in less hot “play area”.

Cultural differencies

Finnish children (and half-Finnish) children are certainly more accustomed to saunas because they have been taken to the sauna from a young age. Still, I believe that also non-Finnish children get used to sauna bathing if they are only taken to the sauna regularly.

I have a few friends here in Germany whose children love to take a sauna. I believe that all children would love to experience the wonderful warmth sauna gives you. After all, it’s just the best in the world. Well, at least in my opinion.

As I was researching the topic, I came across some questions:

Can a child go take a sauna?
When can a child start using sauna?
Which sauna is best for your child?
Are saunas safe for children?

The non-Finnish articles said that children should not play in the sauna and that children under the age of 8 should not use the sauna alone. I also read in an article that infrared sauna is better for a child than a regular sauna. There seems to be some differences between countrie´s sauna guidelines.

Last thoughts

Saunas have been a natural part of my life since childhood and I encourage all people to explore the world of sauna. It is my believe that sauna can be safe for children if we adults act wisely and responsibly. However, I am not a health expert. I have only put together the information I could find on the topic. Always consult your doctor if you have any health issues or concerns.