Health
Saunas have health benefits, but overuse is linked to dangerous health risks
Taking time to sit in a sauna can be a great way to decompress after a grueling workout or even a stressful day.
While in a sauna, you can add to the relaxation by reading your favorite book, listening to a motivational podcast or just by closing your eyes, taking deep breaths and sweating the stress away.
Saunas are commonly found at gyms and spas, but you can buy one for your home.
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A sauna offers health benefits, but it’s also important to be mindful of risks.
- What are the different types of saunas?
- What are the health benefits that come from sauna use?
- How long is it safe to go in the sauna?
- Are there any risks of sauna use I should be aware of?
A sauna is full of health benefits, but it also poses risk if not used properly or if used with certain underlying health conditions. (iStock)
1. What are the different types of saunas?
A sauna is “a specific room heated to about 150 to 195 (F) degrees, and where the temperature and humidity of the room can be controlled with sprinkling water on the rocks in the heater/stove,” according to the North American Sauna Society’s website.
Some of the most commonly found saunas are wood-burning saunas, electrically heated saunas, manufactured sauna rooms, smoke saunas, steam rooms and infrared rooms.
For the most part, many of the health benefits are consistent no matter what type of sauna you use.
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“While many benefits overlap, steam may be better for respiratory issues, far infrared for weight loss and recovery,” Dr. Brooke Jeffy, a board-certified dermatologist from Scottsdale, Arizona, and founder of youth skin care brand BTWN, told Fox News Digital via email.
2. What are the health benefits that come from sauna use?
There are several different health benefits that come along with sauna use.
“Both steam and dry saunas can have beneficial effects on respiratory conditions, cardiovascular disease and dementia,” Jeffy said.
“They also help stiff muscles and joints and increase circulation to the skin. Both steam and infrared saunas have beneficial effects on blood pressure. Infrared saunas may improve weight loss when combined with exercise and improve muscle recovery.”
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The time at which you use a sauna doesn’t matter, according to Jeffy. Either a morning sweat or a relaxing sit in the sauna before bed can boast health benefits.
Many people also choose to hop in a sauna after a workout.
“Post-workout sessions help improve weight control and muscle recovery,” Jeffy said.
It’s common to sit in a sauna after completing a workout. (iStock)
3. How long is it safe to go in the sauna?
When in a sauna, make sure you keep track of how long you’ve been inside.
Many gym saunas have a clock, so you don’t have to take your phone inside, potentially causing it to overheat.
If there isn’t a timer or clock available, make sure to bring one with you or set an alarm to sound so you know when it’s time to exit.
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“The maximum time to spend in the dry sauna or steam room is about 15-20 minutes,” Jeffy said. “Infrared sauna can be used longer, anywhere from 20-40 minutes.”
4. Are there any risks of sauna use I should be aware of?
While sauna use does include benefits, there are also risks you should be aware of if you decide to add it to your routine.
The risks include dehydration, heat exhaustion and stroke, according to Jeffy.
Make sure to drink water to keep yourself hydrated while in a sauna. (iStock)
To avoid potential dehydration, bring a bottle of water into the sauna with you.
If you aren’t a regular sauna user already, consider a slow progression to allow your body to adjust and slowly begin increasing the time you sit inside.
Lastly, if you are pregnant, sick, intoxicated or prone to dizziness, you should not use a sauna, according to Jeffy.
“Saunas should not be used if you have had a recent heart attack, or history of angina, aortic stenosis or congestive heart failure,” Jeffy added.
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Surviving cancer as a child or young adult may have a lasting impact on aging, new research suggests.
Researchers at the University of Rochester Medical Center looked at whether life-saving treatments, like chemotherapy and radiation, could speed up biological aging.
They also aimed to determine whether this age acceleration was linked to cognitive issues related to memory, focus and learning.
The team analyzed blood samples from a group of 1,400 long-term survivors treated at St. Jude Children’s Research Hospital, using epigenetic clocks — tools that estimate biological age by examining chemical tags on DNA.
Biological age is determined based on damage the cells accumulate over time, versus chronological age, which is measured by how long someone has been alive, according to scientists.
Biological age is determined based on the damage cells accumulate over time, according to scientists. (iStock)
“These well-established aging-related biomarkers have previously been associated with neurocognitive impairment and decline in older non-cancer populations, particularly in cognitive domains related to aging and dementia, such as memory, attention and executive function,” the study stated.
Most of the group consisted of acute lymphoblastic leukemia survivors, or Hodgkin lymphoma survivors. Participants were at least five years past their treatment, though some had survived for several decades.
They underwent neurocognitive testing to measure their attention span, memory and information processing speed.
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Chemotherapy was found to have the greatest impact on aging acceleration. The study suggests the treatment can alter DNA structure and cause cellular damage.
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“It’s no surprise to find out that young people with cancer who have chemo early in life are affected in terms of long-term aging,” Dr. Marc Siegel, senior medical analyst for Fox News, told Fox News Digital.
Participants underwent neurocognitive testing to measure their attention span, memory and speed of information processing. (iStock)
Researchers also found that cellular aging was closely linked to cognitive performance, as survivors of a higher biological age had more difficulty with memory and attention.
“Chemo poisons and damages cellular function — hopefully the cancer cells more than normal cells, but there is a significant impact on normal cells as well,” said Siegel, who was not involved in the study.
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“There is also something called ‘chemo brain,’ which causes at least temporary difficulty with memory, concentration, word finding and brain fog,” the doctor added.
The research team hopes to use these findings to focus on intervention efforts, specifically by determining when accelerated aging begins.
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“Young cancer survivors have many more decades of life to live,” lead study author AnnaLynn Williams, PhD, said in a press release. “If these accelerated aging changes are occurring early on and setting them on a different trajectory, the goal is to intervene to not only increase their lifespan, but improve their quality of life.”
The team hopes this research will help in the development of early intervention tools that aim to prevent cognitive decline. (iStock)
There were some limitations to the study. The researchers could not adjust for chronic health conditions or education because they are directly impacted by treatment.
Additionally, the study only looked at the survivors at a single point of time, so it could not directly prove causation.
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The study was published in the journal Nature Communications.
Fox News Digital reached out to the researchers for comment.
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