Dry, steam and infrared saunas: differences and benefits –

Warming the body has been a proven healing practice since 500 BC, when ancient Egyptian physicians recognized the healing power of the sun’s rays and used them in conjunction with thermal baths, mud baths and hot air caves.

In the West it is more common to use the dry sauna, which has Finnish origin, with temperatures ranging between 70°C and 100°C. The wet sauna, better known as a “Turkish bath”, does not exceed 70°C and the humidity is very high. With high humidity, sweat does not evaporate, giving the feeling of more heat. Studies indicate that exposure to high temperatures is good, from improvements in the cardiovascular system to reducing stress. A JAMA Internal Medicine study found that going to the sauna can help people with heart conditions. Researchers followed nearly 2,300 men who visited the sauna at least once a week for 20 years. As a result, people who were exposed to high temperatures had a lower risk of strokes and heart attacks. See the benefits of each and how to maximize their effects.

WHAT IS A STEAM SAUNA?

It’s exactly as you think it is: a room at high temperature. A generator creates steam from the hot water and the room is filled with warm moisture.

The ambient air temperature of a steam room is ideally between 100 and 115 degrees, with humidity levels close to 100%.

In spas or beauty centers, it is recommended that you do not spend more than 15 minutes in a steam room. Above that time, there is a risk of dehydration.

Steam rooms have noticeable physical effects on the body. Here are some of the main benefits of steam rooms:

Relieves nasal congestion

Steam has an advantage over dry saunas, as it helps decongest the respiratory tract. One of the main benefits of steam rooms is relieving nasal congestion. The combination of steam inhalation, usually mixed with eucalyptus oil, increases vasodilation in the sinuses, allowing the nasal passage to clear and relieves congestion.

Therefore, it is best to avoid public saunas during cold and flu season, as the risk of contracting some type of respiratory virus increases. To get the benefits at home, you can hang eucalyptus leaves in the shower and take a long shower.

Promotes mental and muscle relaxation

Being in a steam room can feel like you are melting stress away from your body. The muscles relax in the heat and it is easier to enter a state of tranquility. It is common to associate the use of essential oils to enhance the relaxing experience.

The moist heat from a steam room can improve circulation, according to research shared by Harvard Medical School. Improved circulation helps with overall wellness and organ function, as well as building a healthy immune system. This is because when blood and oxygen flow freely throughout the body, they transport certain blood cells that can help fight infections through the bloodstream.

DRY SAUNA: AN IMMATERIAL HERITAGE IN FINLAND

dry sauna in finland (Max Vakhtbovych/Pexels)

The dry sauna is of Finnish origin and it is estimated that there are 2 million saunas for 5.4 million inhabitants of the country. In addition, the practice was named Intangible Cultural Heritage of Humanity by UNESCO. In these saunas the internal temperature reaches 70°C to 100°C. Although the temperature is high, the humidity hardly exceeds 20%.

The interior of the cabins is lined with wood and heated with a wood, gas or electric oven with heated stones to create a dry environment with very low humidity. It is recommended not to exceed the maximum of 20 minutes, as there is a risk of dehydration.

A study published in the International Journal of Environmental Research and Public Health showed that regular exposure to sauna heat can be helpful in reducing stress levels in people who suffer from the problem chronically.

WHAT ABOUT THE INFRARED SAUNA?

British clinic London Cryo infrared sauna cabin ()

Yes, it already exists. The technology was developed by NASA in the 1960s, which produces far infrared rays, a specific region of the infrared spectrum of electromagnetic radiation that does not cause harm to human skin. In 1965, a Japanese physician named JH Kellogg was the first to receive a patent for an infrared heater. He started using it to cure some illnesses.

The infrared sauna causes the body to sweat at temperatures lower than those required for regular convection heated saunas. This makes it easier to tolerate the heat for a longer period of time.

The doctor Alejandro Junger explained to the Goop portalby actress Gwyneth Paltrow, that the infrared sauna penetrates deeper – up to three inches – mobilizes and burns fat, which not only helps with weight loss but also with detoxification, as many of the toxins we absorb are surrounded and trapped by fat.

Improves muscle recovery

A 2015 study by Finnish researchers states that deep penetration infrared heat with mild temperature (35-50 °C) and light humidity (25-35 %) helped muscle recovery and decreased soreness after a session of high intensity exercise. resistance, such as bodybuilding or functional.

Decreases chronic fatigue

A 2015 study conducted by Kagoshima University in Japan found that people with chronic fatigue syndrome benefited from using an infrared sauna as part of their overall treatment.

Infrared light is proven to be beneficial for musculoskeletal disorders, heavy metal detoxification, and increased blood flow and immune cell activity

Win longer relaxation sessions

In an infrared sauna it is possible to stay longer under the heat and thus experience a deep and detoxifying sweat. So it means your muscles, joints and skin are getting more time with infrared rays.

As we always say, consult a specialist before participating in any type of infrared sauna, steam or dry sauna session.

THE BENEFITS OF EACH TYPE OF SAUNA

dry sauna

Increases blood flow

Improves sports endurance levels
Helps heart health
Accelerates the muscle recovery process
Strengthens the immune system

wet sauna

Relax psychologically and muscularly
Produces excessive perspiration that favors the excretion of toxins and cleanses the skin
Allows a better rest
Improves breathing and oxygenates the blood
relieves arthritis

infrared sauna

Promotes the burning of fat cells
Helps in muscle and joint recovery.