How Does Using a Sauna Affect the Cardiovascular System?

When most people think about relaxing in a sauna, they imagine unwinding after a long day, letting the warm heat melt away their stress. But did you know that regular sauna use can also have profound effects on your cardiovascular health? Yes, it’s not just about relaxation; it’s about boosting your heart health too. Let’s dive into the heart of the matter and explore how sauna sessions can be a warm friend to your cardiovascular system.

The Heart of the Heat: Understanding Cardiovascular Benefits

1. Improved Circulation

Every time you step into the warmth of a sauna, your body reacts in a way that’s surprisingly similar to light or moderate exercise. Sauna use, especially far infrared sauna heat, causes your body to release Nitric Oxide, which causes the walls of the blood vessels to soften and dilate, or widen, which improves blood flow throughout your body.

Improved circulation means more oxygen and nutrients can reach all of your body’s tissues, which helps with everything from skin improvement to brain function. A study in the European Journal of Preventive Cardiology found that regular sauna use leads to improved arterial compliance, which means arteries are healthier and better at handling blood flow, reducing the pressure on your heart.

2. Lower Blood Pressure

One of the most significant benefits of sauna use is its ability to help lower blood pressure. The Nitric Oxide released in your body due to far infrared light absorption and infrared resonant heat relaxes your blood vessels. Now your heart does not have to work so hard, thus lowering overall blood pressure. 

Regular sauna bathers often see a reduction in hypertension, a major risk factor for heart disease. Research published in the American Journal of Hypertension supports this, noting a marked decrease in blood pressure among participants who used a sauna regularly.

3. Reduced Risk of Heart Disease

Perhaps one of the most exciting aspects of sauna use is its potential to reduce the risk of fatal cardiovascular diseases, including heart attack and stroke. A comprehensive study covering over 15 years showed that frequent sauna users (4-7 times per week) had a significantly lower risk of heart disease and stroke compared to those who only visited the sauna once a week. 

In the case of far infrared saunas, the soft heat of a sauna induces a beneficial increase in heart rate, akin to cardiovascular exercise, which strengthens heart muscle and improves heart function.

4. Enhanced Heart Rate Variability (HRV)

Heart rate variability, the variation in time between each heartbeat, is an important measure of heart health and stress resilience. Higher HRV is associated with a healthier autonomic nervous system and better cardiovascular fitness. Sauna use has been shown to improve HRV by promoting relaxation and reducing stress, which can benefit overall heart health and decrease the likelihood of cardiovascular events.

Safety Guidelines for Sauna Use

While sauna benefits are impressive, it’s important to approach sauna use with awareness, especially if you have existing heart conditions:

• Monitoring Intensity: The increased heart rate and intense heat can sometimes pose risks for those with pre-existing cardiovascular conditions. For these individuals it is essential to consult with a healthcare provider before starting a sauna routine, particularly if you have a history of heart disease, high blood pressure, or arrhythmias. 
• Hydration: Sauna use can lead to significant sweating, which means loss of fluids and electrolytes. This can affect blood volume and pressure, potentially leading to dehydration. Always hydrate well before, during, and after using a sauna to maintain optimal heart and overall health. It is recommended that sauna users drink at least 2 - 3 quarts of good fluid daily and hydrate freely during sauna sessions. Water in = Water Out.
• Duration and Frequency:  Start with shorter sessions (around 10-15 minutes) and gradually increase the duration as your body adapts. Monitoring how you feel during and after sessions is key to understanding your personal limits. Start with a temperature setting around 115°F and work your way up to a temperature setting where you sweat, but are comfortable and relaxed. Most regular sauna users are between 120 - 135°F cabin air temperature. Be sure that your consulting Health Care Professional is aware of the differences between traditional saunas' high cabin heat and the much lower cabin air temperatures of an Infrared sauna.

Keeping It Warm and Safe

To safely enjoy the cardiovascular benefits of sauna use, consider the following tips:

• Start Slow: If you’re new to saunas or have existing health issues, start with shorter sessions at lower temperatures and gradually build up your tolerance and time of session to 30-45 minutes.  Most new users ramp up within two weeks of regular sauna sessions of 3-4 sessions weekly.
• Stay Hydrated: Drink plenty of water before and after your sauna session. Avoid alcohol as it can increase the risk of dehydration and cardiovascular strain.
• Cool Down: After your sauna session, let your body cool down gradually. This helps normalize your heart rate and blood pressure smoothly.
• Listen to Your Body: If you feel dizzy, nauseous, or uncomfortable at any point, exit the sauna and take a break. Always prioritize your body’s signals over sticking to a predetermined time limit.

Elevate Your Heart Health with Rocky Mountain Saunas

Saunas are more than just a place to relax and sweat; they’re a powerful tool for enhancing cardiovascular health. By improving circulation, lowering blood pressure, and even reducing the risk of serious heart conditions, saunas offer an enjoyable and beneficial health therapy. Whether you want to boost your heart health or simply unwind, incorporating sauna sessions into your daily/weekly routine can have powerful benefits for your heart and overall wellness.