Our body can burn up to 300 calories during one sauna session. Moreover, a large portion of bacteria and viruses cannot survive at temperatures above 40 degrees Celsius. This means that staying in a sauna allows us to win the fight against them without much effort or medication.
In Scandinavia, the sauna is appreciated for its tension-relieving effects and its ability to reduce aggression and formal barriers. As a result, it is often a place for conducting business negotiations. But what do we owe this hot room to in our daily lives?
Every sauna, both dry and wet, brings numerous benefits to our body. Muscle relaxation, metabolism acceleration, and increased production of red and white blood cells – these properties make us more relaxed, less nervous, help us lose weight without strenuous exercises or diets, and improve the efficiency of our circulatory system. Therefore, the sauna supports infection treatment, regenerates the body, reduces stress and nervous tension. Additionally, it is recommended for various rheumatic ailments, skin problems, and circulation issues. However, remember that there are also contraindications for sauna use, and it is advisable to ensure beforehand that none of them concern you. These include clotting problems, atherosclerosis, tumors, post-heart attack conditions, coronary disease, or glaucoma. Temporary conditions such as menstruation or pregnancy also exclude sauna use.
It is best to see a doctor before your first sauna visit. Nowadays, also make sure that the sauna you want to use is properly ventilated, disinfected, and equipped with humidity and temperature measurement devices. This way, you will ensure your safety. Before entering the sauna, remove warming and thus dangerous jewelry, alcohol, creams, and body lotions. You should go to the sauna at least 1.5 hours after your last meal and at least half an hour after physical exertion. It's also best to be accompanied by someone in case you feel faint.
Do not wear swimwear; the only covering should be a towel. Remember that you sit on it inside the cabin so that no part of your body touches the heated benches. It’s best to cool down right after exiting the cabin by going to a pool or taking a shower. You should also hydrate and rest instead of engaging in any activity. Such a temperature change is a significant strain on the body, and you should not expose yourself to greater exhaustion.
At first, you should not use the sauna every day because it is a new and taxing experience for your body. A more experienced person, if there are no medical contraindications, may use it daily. However, the usage pattern differs from that of less frequent use. For beginners, it is recommended to visit the sauna once a week, as the therapeutic effect after a sauna lasts that long. The first sessions should last about 5 minutes, and as your body adapts, you can gradually extend this time to 15 minutes. After such a session, the body should be cooled down. If you suffer from ailments that benefit from sauna use, a doctor should decide on the frequency and duration of sessions.
The optimal sauna attendance frequency is 2-3 times a week. Only people whose bodies are exposed to increased physical effort, like athletes, may eventually start using it daily to speed up recovery processes. Generally, daily sauna visits are not recommended. Usually, 2 or 3 sessions per visit are advised, meaning after the first 5 or more minutes, you leave and cool down, then return to the sauna once or twice more with breaks for further cooling.
You should regulate the session length yourself based on your reactions and feelings whenever possible. Sometimes there will be days when you feel worse after a shorter time, and you should not force yourself to maintain the previously set time.
