Autumn is here, and with it comes the eagerly awaited sauna season. After all, what could be better than relaxing in a fragrant little cabin in the colder weather, unwinding and doing something good for your health at the same time? Whether it’s a private sauna at home or a public sauna complex at the local swimming pool, the perfect sauna session takes some know-how. But what do the many types of sauna mean? Which one is right for me? And why is sauna bathing healthy in the first place? In this article, we’ll answer these questions so you’re fully prepared for your next sauna visit and ready to beat the autumn chill.
Why is the sauna considered healthy?
You often hear about the sauna and its healing powers. Nevertheless, many people can’t tolerate the intense heat and find breathing in the hot air anything but relaxing. But is there any truth to these health claims? What do we sauna-goers really get out of it?
Sauna bathing can help condition the immune system and strengthen it by exposing our bodies alternately to extremely hot and extremely cold temperatures. It’s important to take the necessary rest breaks after warming up and cooling down. This ensures the strain doesn’t overtax the body, but instead serves as a workout for its defenses. Regular sauna visits are particularly worthwhile during the colder months to stabilize your body, strengthen your immune system, and help protect against cold viruses.
Sweating out various toxins also helps the body detoxify. These toxins accumulate in the body through food and other environmental pollutants, then are flushed out in the form of sweat. But be careful: don’t drink water while using the sauna, as this prevents the unhealthy toxins from being flushed out. It’s better to wait until after your final sauna session to drink, or enjoy some water during your final rest period.
Warming up and then cooling down also stimulates circulation and improves blood flow. The heat also relaxes tense muscles and can help prevent muscle soreness after a strenuous workout.
Various essential oils and herbal blends can also promote relaxation and support your health.
Which type of sauna is right for me?
It’s getting colder, and flu outbreaks are already starting here and there - it’s time to do something for my health. The sauna is a great way to unwind after work, after a workout, or simply whenever you feel like it. But how do I choose a sauna? How do I know what’s right for me and my body? Below, you’ll learn about the different types of saunas available from retailers and at public facilities. However, for a proper medical assessment, please consult your doctor.
What is a Finnish sauna?
Finland and its saunas are inseparable. More than 600,000 saunas can be found by Finland’s lakes, ready to offer all-around relaxation. The classic Finnish sauna is housed in a wooden cabin, with extremely high temperatures ranging from 70 to 100 degrees and low humidity of around 5-15 percent. The dry air makes it possible to tolerate the heat. A Finnish sauna is heated with large logs, which warm a large pile of stones over a long period. Then comes a vigorous water pour, which drives away any smoke. What remains is a gentle steam from the stones that spreads throughout the room. Traditionally, water is poured over the stones every few minutes. This creates enough steam and heat to make towel waving, which is practiced in some places, unnecessary. The increased flow of sweat opens the pores and flushes away sebum and impurities.
Cooling down is just as important as heating up in Finnish sauna traditions. The water used for this is very cold. The sauna rule of thumb is that cooling down should take as long as heating up. A cold shower, a cold plunge pool, snow, or simply fresh air can all work well. This process not only helps condition the body, but also promotes calm and relaxation. A period of rest should follow both heating up and cooling down. The whole process can be repeated several times. A rough guideline is three rounds, but this can vary depending on how much you can comfortably handle.
What is a bio sauna?
A bio sauna is a cross between a dry sauna and a steam bath. At temperatures between 50 and 80 degrees, the humidity ranges from 30-50%. Here, too, a fine film of moisture forms on guests’ skin and is often mistaken for sweat. To achieve the desired effect of warming the body, however, you usually need to stay inside for 20 to 30 minutes.
Because of the lower temperatures, bio saunas don’t use water pours. The pleasant, relaxing scent comes from herbs, which are steamed on a screen above the bio sauna heater. Essential oils are used to scent the sauna above the heater.
It’s no coincidence that the bio sauna is also classed as a wellness sauna, as it brings together different ways to relax. Special lighting can also turn the bio sauna into a space for light therapy or sound therapy. These methods also aim to promote relaxation, calm, and an improved mood.
Thanks to its lower temperatures, the bio sauna is considered gentler on the circulatory system and a milder alternative to hot dry saunas. Its construction is similar to that of a Finnish sauna.
What is an earth sauna?
As the name suggests, an earth sauna is built into the ground. The floor is constructed of stone and enclosed by a log cabin. Otherwise, it is very similar to a classic Finnish sauna.
Temperatures can reach up to 110 degrees. The earth foundation keeps the floor naturally cool, creating an interesting contrast with the hot air.
Wood is burned in the sauna heater, and its scent is often considered especially pleasant. Here, too, a refreshing cooldown with water follows the heating session, along with beating the body with birch branches. This stimulates circulation and is considered especially healthy. This tradition comes from Finland and is also practiced and valued in Russia.
What is a Russian banya?
The literal translation of the Russian word banya is simply “sauna.” A Russian banya is heated with wood and can reach temperatures of up to 100 degrees. Water (and sometimes vodka) is also poured over the stones in the heater, creating very high humidity.
After warming up, the body is beaten with birch branches, as in Finland, to really get the circulation going. Cooling down and resting afterward are also important parts of the banya ritual.
What is a Kelo sauna?
A Kelo sauna is similar to a classic Finnish sauna, except that only one specific type of wood is used to build it: Finnish deadwood pine (Kelo). Before being used in a Kelo sauna, the trees must grow for up to 500 years. Temperatures in a Kelo sauna can reach 100 degrees.
What is a stone sauna?
In this sauna, special stones are heated and placed in a bathing stove. Temperatures can reach 65 degrees, and certain substances from the clay-rich stone walls are released into the air and inhaled.
This type of sauna is especially suitable for people with back problems, as the heat is reflected from the floor, walls, and benches.
What is a tepidarium?
A tepidarium has a room temperature of 40 degrees. It creates an artificial fever in visitors, which is intended to strengthen circulation without putting too much strain on the cardiovascular system. It is relaxing and soothing.
Thanks to its gentle process, the tepidarium is particularly suitable for seniors who want to do something beneficial for their health.
What is a steam bath?
Strictly speaking, a steam bath is not a sauna, but it deserves a place in this article to highlight other ways of warming up during the colder months. The tradition of the steam bath dates back to 400 BC and is considered a gentler alternative to classic dry saunas such as the Finnish sauna. At temperatures of 40 to a maximum of 50 degrees, humidity levels of 90% to 100% are hard to beat. The air can barely absorb any more water at such high humidity, while visitors’ skin is about 20 degrees cooler. As a result, the steam condenses and settles on the skin as a fine mist.
Visitors sit on plastic or stone benches. The stone rooms retain moisture without being damaged by it. This creates a dense fog of very fine water droplets that settles on visitors’ skin and gives the sensation of sweating. This film of moisture prevents sweat from evaporating.
Body temperature rises faster than in a dry sauna. Some people find a steam bath more taxing than a dry sauna because the sweat cannot dry and cool the body. However, for people with weak connective tissue or muscle or joint problems, a steam bath can offer gentler relaxation.
What is an infrared cabin?
An infrared cabin has no sauna heater, but instead has several emitters, since this type of heat source is not a type of sauna either.
The infrared emitters are directed at the user’s body and warm it through direct radiation, much like sunbathing, but without the UV rays.
The pleasant effects: Deep heat stimulates the metabolism, improves circulation, and delivers more oxygen to the skin and muscles. The immune system is strengthened and the body enters a state of relaxation.
The infrared emitters reach full power just seconds after being switched on, so there’s no long wait for the cabin to heat up. After an infrared session of around 30 minutes, you should take a warm shower.
Conclusion
Now nothing stands in the way of the start of sauna season. Whether you enjoy the sauna at home or in a public sauna complex, pay close attention to what your body is telling you, even if recommendations suggest otherwise.
Never stay in the sauna longer than feels comfortable. Listen to your body, and the sauna experience will be soothing and enjoyable.