Going to the sauna boosts our defences
The heat of the sauna increases the core body temperature by just under one degree Celsius, while the surface of the skin can even rise to 40 degrees Celsius. As a result, the skin pores open and the body sweats – similar to a fever.
The heat widens the vessels and increases blood flow. The hot air in the sauna also provides better blood circulation to the mucous membranes and increases the secretion of certain secretions that contain antibodies against pathogens.
The interplay of the hot sauna and vigorous cooling measures is the most important thing when using the sauna – it should resemble the temperature fluctuations in everyday life and get the body used to it. In order for this type of “vascular training” to have positive effects, you should visit the sauna once or twice a week. Then regular sauna visits can boost your defences.
In addition, the sauna has a relaxing effect on many of us and makes us forget about our stress. The sauna can also support our immune system, because stress suppresses our body's natural immune response.
Good to know: in addition to fighting off infections, saunas can help relieve muscle tension caused by joint problems and make the skin appear fresher and younger.
As a precaution, seniors should consult their doctor before going to the sauna – especially if they suffer from pre-existing conditions.
Using the sauna – getting it right
The most important measure of a healthy sauna experience is personal well-being. If the body is currently fighting a cold, we should definitely spare it this additional effort. Also, it is not advisable to sweat on a full stomach. Older people or people with health problems should check with their doctor in advance whether they can be exposed to very high temperatures or perhaps instead benefit from the gentle bio sauna.
Since there are no binding rules, your own body should decide how much heat you can tolerate. You don't get that much heat on the lower benches – so these are particularly suitable for newcomers.
However, if you want to sweat a lot, dry yourself carefully after taking a shower, because dry skin sweats faster.
For both inexperienced and experienced sauna-goers, it is important to protect your circulation. Sauna sessions in the Finnish sauna are recommended between 8 and 15 minutes. The most important rule: just before the end, stand up slowly. For anyone who is prone to circulatory problems, it is also advisable to avoid the infusions that are popular with many guests, as they can put too much strain on the body. And if you don't feel comfortable in the sauna, you should of course leave immediately.
It is best not to take a cold shower immediately after the sauna. Cool down a bit in the cold air first, because the body now needs oxygen.
In the shower, you should first start with the cold jet away from your heart. This regulates the body temperature and stimulates muscle activity. The head is considered the most important part of the body for temperature regulation and should not be forgotten. However, if you love cooling down quickly in the plunge pool, you can of course do that too – as long as there is no medical reason not to.
After sufficient breaks and a maximum of three sauna sessions, you usually feel very comfortable and can end the day in peace.
What types of saunas are there?
Saunas are firmly rooted in the culture, especially in Finnland. The word sauna roughly translates as “sweat room”. But all over the world there are many sauna fans who practice many different forms. We would like to introduce you to the most famous types of saunas:
Finnish sauna:
This sauna has the highest temperatures, which are between 80° and a maximum of 110° Celsius. The humidity is only 10 percent so that the heat still feels comfortable.
The sauna is usually made of spruce or fir and the air is brought to temperature by a heating stove. A maximum of three sauna sessions are recommended for the Finnish sauna, although these should not last longer than 15 minutes each. Afterwards, you can cool off in the shower or in the plunge pool.
Bio sauna (sanarium)
The bio sauna is well suited for beginners or is a good alternative for all those who do not like or tolerate high temperatures. As a rule, this is heated to 45° to 60° Celsius and the humidity is about 50 percent. This is gentle on the circulation and is ideally suited for people with breathing difficulties.
Since there are no infusions in the bio sauna, fragrant essential oils are often placed in containers. The bio sauna is generally well tolerated, so the length of stay can also be adapted to suit individual preferences.
Steam bath
The steam bath is a milder version of the sauna. The room is completely tiled with stone or plastic benches and usually only has temperatures of around 50° Celsius, but with a humidity of up to 100 percent. However, dense mist made of the finest water droplets make the temperature seem higher.
The extreme humidity creates a film of moisture on the skin, making it harder for sweat to drain away. As a result, this causes the body temperature to rise faster than in other saunas with lower humidity. Some people may find this more strenuous on their circulation; however, the steam bath is particularly recommended for joint pain and rheumatism.
The optimal length of stay in the steam bath is 8–12 minutes; the frequency of sauna sessions as well as the subsequent cooling and resting are the same as for the sauna.