health

Is it Safe for Children to Use a Sauna?

In Finland, more than 90% of all children use the sauna before the age of 7. Saunas are most definitely safe for children to use, and regular sauna use can impart health benefits to growing children.

That said, however, there are certainly some precautions to take when allowing children to use a sauna.

Take Precautions with Children in the Sauna

Young children have under-developed perspiration system and care should be taken that they do not remain in the sauna as long as an adult would. It is recommended that they remain in the sauna no longer than about 10 minutes and sit on the lower benches where the temperatures are lower. Children should never use the sauna alone. They should always use the sauna with adult supervision.

How Old Should a Child Be Before Using a Sauna?

It will really depend on the child. Before using a sauna, a child should be able to clearly express themselves and be able to state when they are physically uncomfortable. They should also be old enough to understand that they can exit the sauna as soon as they feel they are uncomfortable. If your child is not old enough to do these things, they are too young for a sauna.

Health Benefits for Children Who Use Saunas

Children who experience respiratory problems such as asthma or allergies often benefit from using a sauna. Breathing the hot air is less physically taxing for them than exercise or hot baths, and it activates muscles that open the upper respiratory tract leading to the lungs. Many children with respiratory ailments see improvement after repeated sauna use.

Some sources recommend such children use a sauna once a week for maximum health benefits.

In one German study, kindergarten children were divided into groups, with one partaking in a weekly sauna and the other not using the sauna at all. Over the next 18 months, the children who used the sauna regularly had half the number of sick days as the children who did not use the sauna. 

http://www.saunasociety.org/styled-6
http://www.terme-tuhelj.hr/gb/sauna-for-children-too--3367
http://www.bearanddoebanya.com/2013/04/05/10-health-benefits-of-the-sauna

This article is Part Four of our four-part series on the extraordinary effects of hyperthermic conditioning--or heat acclimation--through sauna use on athletic performance and general health. If this series doesn't convince you that a sauna should be a regular part of your health regimen, nothing will! We believe this information is so important, that we are featuring the series on both our Saunas US and Saunas Canada sites.

This series focuses on and breaks down the information provided by Dr. Rhonda Patrick in her YouTube video "Hyperthermic Conditioning for Hypertrophy, Endurance, and Neurogenesis". See the full video pasted below. Throughout the article, we will direct you to specific points in the video so you can jump straight there.

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Hyperthermic Conditioning / Heat Acclimation Through Sauna Use

Heat acclimation--or hyperthermic conditioning--through regular sauna use can have profound effects on health and athletic performance. Specifically, in the following areas:

1. increasing endurance capacity
2. increasing muscle mass
3. improving brain function, including neurogenesis (the creation of new brain cells)
4. causing the effect known as "Runner's High"

Refer to 1:08 in the video.

The Runner's High (10:11)

It's a common report among runners: they push themselves through a long and tough run, and then afterwards find that they feel really really good. Like maybe too good, as if chemically altered. This "high"--or euphoria--is sometimes mistakenly thought to be caused by endorphins, but it's not. Well, not really.

What happens is this: during a run, your body releases dynorphin, which is the opposite of endorphin. While endorphins make you feel good all over, dynorphins actually create a feeling of dysphoria. These dynorphins essentially "reboot" your system, making you more sensitive to endorphins.

You can get this "high" effect from activities a release of dynorphins, such as exercise, eating really spicy food, and--you guessed it--heat stress, such as you experience from a sauna session.

So if you'd like to experience this euphoria without having to run a marathon, have a seat in a nice hot sauna!

Be sure to check out the entire series on heat acclimation/hyperthermic conditioning:

1. Building Athletic Endurance Through Sauna Use
2. Increasing Muscle Mass Through Sauna Use
3. Improving Brain Function Through Sauna Use
4. The Runner's High Explained

This article is Part Three of our four-part series on the extraordinary effects of hyperthermic conditioning--or heat acclimation--through sauna use on athletic performance and general health. If this series doesn't convince you that a sauna should be a regular part of your health regimen, nothing will! We believe this information is so important, that we are featuring the series on both our Saunas US and Saunas Canada sites.

This series focuses on and breaks down the information provided by Dr. Rhonda Patrick in her YouTube video "Hyperthermic Conditioning for Hypertrophy, Endurance, and Neurogenesis". See the full video pasted below. Throughout the article, we will direct you to specific points in the video so you can jump straight there.

--------

Hyperthermic Conditioning / Heat Acclimation Through Sauna Use

Heat acclimation--or hyperthermic conditioning--through regular sauna use can have profound effects on health and athletic performance. Specifically, in the following areas:

1. increasing endurance capacity
2. increasing muscle mass
3. improving brain function, including neurogenesis (the creation of new brain cells)
4. causing the effect known as "Runner's High"

Refer to 1:08 in the video.

The Effects of Heat Acclimation on Brain Function (8:05)

The following effects occur during hyperthermic conditioning through regular sauna use:

1. Neurogenesis is increased. Neurogenesis is the creation of new brain cells.
2. There is improvement in learning and memory. The brain's ability to learn new things and retain memories increases.
3. Focus is improved. The ability to sustain concentration during a mental task is increased.

What Happens in the Brain During Sauna Use (8:14)

Regular sauna use causes a 3-fold increase in norepinephrine. Norepinephrine is the hormone and neurotransmitter most responsible for focus and attention and other cognitive functions. The increase in norepinephrine levels means a greater ability to focus and pay attention, as well as an increased capacity for storing information for later use (memory).

Norepinephrine is often given in drug form to treat ADHD, so it is suggested that increasing the levels more naturally through regular sauna use can relieve symptoms of ADHD and similar disorders.

Levels of the hormone prolactin are also increased, by a whopping 10-fold. Prolactin encourages myelin growth. Myelination is the formation of myelin around nerve cells. This process enables faster transmission of information and allows for more complex brain functions. More prolactin = more myelin growth = faster, more complex "executive" thought processes that exhibit as improved planning, decision-making, and reasoning skills, as well as improved impulse control and self-discipline.

Read This Part--It is Extra Amazing (9:14)

The stress of the heat during sauna use increases the amount of brain-derived neurotophic factors (BDNF) released (when combined with exercise). BDNF is amazing stuff. Increased BDNF levels do the following:

1. increase the growth of brain cells
2. increase the survival rate of existing brain cells (they live longer)
3. improve learning and retention
4. reduce depression and anxiety related to early life events
5. improve the ability of muscles to repair themselves throughout the body

That's pretty amazing stuff.

Be sure to check out the entire series on heat acclimation/hyperthermic conditioning:

1. Building Athletic Endurance Through Sauna Use
2. Increasing Muscle Mass Through Sauna Use
3. Improving Brain Function Through Sauna Use
4. The Runner's High Explained

This article is Part Two of our four-part series on the extraordinary effects of hyperthermic conditioning--or heat acclimation--through sauna use on athletic performance and general health. If this series doesn't convince you that a sauna should be a regular part of your health regimen, nothing will! We believe this information is so important, that we are featuring the series on both our Saunas US and Saunas Canada sites.

This series focuses on and breaks down the information provided by Dr. Rhonda Patrick in her YouTube video "Hyperthermic Conditioning for Hypertrophy, Endurance, and Neurogenesis". See the full video pasted below. Throughout the article, we will direct you to specific points in the video so you can jump straight there.

--------

Hyperthermic Conditioning / Heat Acclimation Through Sauna Use

Heat acclimation--or hyperthermic conditioning--through regular sauna use can have profound effects on health and athletic performance. Specifically, in the following areas:

1. increasing endurance capacity
2. increasing muscle mass
3. improving brain function, including neurogenesis (the creation of new brain cells)
4. causing the effect known as "Runner's High"

Refer to 1:08 in the video.

The Effects of Heat Acclimation on Muscle Building (4:40)

The following effects occur during hyperthermic conditioning through regular sauna use:

1. The production of heat shock proteins is induced. Heat shock proteins repair muscle damage, convert amino acids into muscle tissue, and increase muscle density.
2. Growth hormone levels are boosted. Growth hormone is responsible for cell growth and regeneration, and increasing muscle and bone density.
3. Insulin sensitivity is improved. Insulin is a protein critical to muscle building.

Muscle Mass Gains Through Sauna Use (6:30)

It was found that two back-to-back sauna sessions at 80 degrees Celsius for 20 minutes boosts growth hormone levels two-fold.

Two sauna sessions for one hour per day for a week cause a 16-fold increase in growth hormone levels. That's huge!

And You'll Live Longer, Too (7:38)

And if that's not enough, it was also found that heat stress, such as through sauna use, boosts lifespan by as much as 15%.

Be sure to check out the entire series on heat acclimation/hyperthermic conditioning:

1. Building Athletic Endurance Through Sauna Use
2. Increasing Muscle Mass Through Sauna Use
3. Improving Brain Function Through Sauna Use
4. The Runner's High Explained

This article is Part One of our four-part series on the extraordinary effects of hyperthermic conditioning--or heat acclimation--through sauna use on athletic performance and general health. If this series doesn't convince you that a sauna should be a regular part of your health regimen, nothing will! We believe this information is so important, that we are featuring the series on both our Saunas US and Saunas Canada sites.

This series focuses on and breaks down the information provided by Dr. Rhonda Patrick in her YouTube video "Hyperthermic Conditioning for Hypertrophy, Endurance, and Neurogenesis". See the full video pasted below. Throughout the article, we will direct you to specific points in the video so you can jump straight there.

--------

Hyperthermic Conditioning / Heat Acclimation Through Sauna Use

Heat acclimation--or hyperthermic conditioning--through regular sauna use can have profound effects on health and athletic performance. Specifically, in the following areas:

1. increasing endurance capacity
2. increasing muscle mass
3. improving brain function, including neurogenesis (the creation of new brain cells)
4. causing the effect known as "Runner's High"

Refer to 1:08 in the video.

The Effects of Heat Acclimation on Endurance (1:49)

The following effects occur during hyperthermic conditioning:

1. blood flow to muscles is increased, delivering nutrients and reducing dependence on glycogen stores during periods of activity, such as running
2. blood flow to the heart is increased, reducing strain and heart rate, which allows activity to be maintained over a longer period of time
3. blood flow to the skin increases, which aids in heat dissipation and helps keep the body's core temperature lower

Endurance Gains Through Sauna Use (3:22)

It was discovered that twelve 30-minute sauna sessions twice a week after an intense run led to a 32% increase in the distance run before exhaustion was reached, as well as a 7% increase in plasma volume and a 3.5% increase in red blood cell count, which aids in oxygenating muscles during exercise.

Heat acclimation through regular sauna sessions can help athletes improve overall endurance, particularly for cardio-related activities.

Be sure to check out the entire series on heat acclimation/hyperthermic conditioning:

1. Building Athletic Endurance Through Sauna Use
2. Increasing Muscle Mass Through Sauna Use
3. Improving Brain Function Through Sauna Use
4. The Runner's High Explained

You've undoubtedly heard many times that using a sauna is good for your health, but why? What is it about sitting in a sauna that's so good for you? We break down some of the science behind the sauna experience so you have a better understanding of what your body is doing.

Sweating Out Toxins

We spend a lot of time and energy trying not to sweat--we use anti-perspirants, we wear layers to regulate our temperature. However, sweating is really good for our bodies and we probably aren't doing enough of it. Sweating is our bodies way of cooling itself, but during the process it also excretes molecules that are otherwise cluttering our bloodstream. Perspiration originates directly from the bloodstream. Fluid is delivered from the capillary bed to the sweat gland, carrying organophosphates, heavy metals, pesticides, some preservatives. Flushing these toxins out of your bloodstream prevents them from being stored elsewhere in your body.

Eccrine glands are the major sweat glands, and we about two million of them all over our bodies. They produce an average of a quart of sweat a day, but when you use a sauna they pump out that much in about 15 minutes. This means that using a sauna will purge at least twice as many toxins out of your body in one day than you do on average.
Some experts recommend using far-infrared saunas, as they trigger sweating at a lower temperature than a traditional sauna and it's easier to spend longer periods of time in it. Be sure to hydrate before and after using a sauna to replace lost fluids.

We know that saunas are really good for our health, but why? What is all that heat and sweating doing for our body?

Besides the benefit of heat on tense and sore muscles, sweat therapy is the primary benefit of using a sauna. Sweat therapy has been around for thousands of years for both physical and mental health reasons. Technically, sweat therapy is the combination of group counseling/psychotherapy with group sweating. Group sweating is a beneficially social interaction. However, you can still experience the benefits of sweat therapy without a therapist or group.

The skin is our largest organ and sweating is the most effective way to remove toxins from the body. Saunas have been used for millenium as a proven tool effective in cleansing, relaxation, and for boosting ones general health. Sweating helps the body detoxify while strengthening its immune system. Sweat practices are similar to exercise as they cause the stimulation of the sympathetic nervous system. Coupled with meditation or the guidance of a therapist, and sauna use can benefit your entire being from inside out.

Infrared saunas are most often used for sweat therapy as the air temperature remains much lower than in a traditional sauna, so the individual feels generally more comfortable. Sweating often begins before the person feels very hot at all and the sweating is more profuse than in a traditional sauna without the same degree of discomfort. This may make meditation or group conversation much easier.

In a group sweat therapy session, everyone works together as a unit to deal with the heat by offering towels and water to each other and showing concern for each member's comfort in the heat. These gestures of altruism become an established part of the group's culture and translate outside the group into an increased empathy with other people. Alone, you can achieve similar results by meditating or using visualization techniques. Visualize yourself surrounded by sympathetic and caring souls. Imagine yourself receiving their care and kindness and yourself returning the same.

When using your sauna for sweat therapy, always drink plenty of water and do not stay in the sauna for more than 20 minutes at a time. If you are still looking for a sauna for your home, contact us and we can set you up with a model that suits your home and budget. We also have aromatherapy and light therapy(1) products that can aid you in your therapy sessions.

When is it a good idea to limit sauna use? Never! We wish that was the answer, but alas, there are times when you will need to limit your time in the sauna. For the sake of your safety and your health, we've listed below some situations that may require limited sauna time. As always, it is best to consult your doctor.

Pregnancy - According to the Organization of Teratology Information Services (OTIS), a body temperature of 101º F and above are dangerous during pregnancy (CAUTION: linked article contains graphic images). Studies have shown an increased risk of birth defects in babies of women who had elevated body temperatures during the first trimester of pregnancy.
The American College of Obstetricians and Gynecologists (ACOG) states that becoming overheated in a sauna is not recommended during pregnancy. Before choosing to use a sauna during pregnancy, it is best to seek the advice of your health care provider.

Heart Conditions – If you have unstable angina pectoris, poorly controlled blood pressure, abnormal heart rhythms, advanced heart failure, recent myocardial infarction, and severe aortic stenosis, you should speak with your doctor before using a sauna. Blood vessels dilate when exposed to heat and this can cause blood pressure to fall--a highly dangerous situation for those with heart conditions. Saunas can sometimes help to improve some conditions when used properly, but always work with a doctor prior to embarking on regular sauna use.

Certain Medications - There are a number of medications that can affect the body’s normal response to heat either by inhibiting sweating or by otherwise interfering with normal physiology. For example, some medications used for psychiatric conditions like schizophrenia or the use of stimulant medications for conditions like ADD or excessive sleeping also increase the health risks from heat exposure. If you are on any of these medications, always read the informational sheets provided by your pharmacist concerning your specific medications warnings and side effects, and please speak with your doctor before sauna use.

Alcohol or Drug Use - If you are under the influence of alcohol or drugs, do not use a sauna as the effects on your cardiovascular system can be increased beyond safe levels. An intoxicated person may not perceive how much time has passed in the heat, or may not notice the early symptoms of over-heating, such as feeling light-headed or nauseated. There is also the risk of falling asleep, which could be fatal in a sauna.

Too Young - Until puberty, kids can’t regulate their body temperature through sweat production as efficiently as adults can. This means that children under twelve or so are more vulnerable to the heat effects of the sauna. For this and other reasons, kids should not follow the same guidelines of sauna use as their parents. They should limit their time and make sure they drink plenty of water after they leave.

In order to make sauna use a safe and relaxing experience, remember to keep your sauna temperature to no higher than 194°F (The maximum allowed sauna temperature in Canada and the United States is 194°F) and be sure to accurately monitor the temperature and lower it as needed. Also, limit your stay to no more than 15 to 20 minutes at a time. As you are exiting, cool down gradually after use and avoid going rapidly from a hot to a cold environment.

You should also try to drink 2 to 4 glasses of cool water after each session to re-hydrate your body. Also, never take a sauna session if you are ill, and if you find yourself feeling unwell while in a sauna, head for the door.

Here at Saunasandstuff.com, we want every sauna experience to be safe, fun, and healthy. Take all necessary safety precautions and Happy Sweating!

*Planning Your Pregnancy and Birth Third Ed. The American College of Obstetricians and Gynecologists, CH. 5.

There is a popular idea that using a sauna, then doing a cold plunge, then ending with a steam room session can boost your body's circulation, but a lot of people aren't really sure what the difference is between a sauna and a steam room. Are there significant differences between the two? Is the heat the same? How do the health benefits compare? Is there any evidence that using both in tandem with a cold plunge is really beneficial?

Saunas and steam rooms both use heat therapeutically, although this is accomplished in different ways. A sauna uses dry heat, and maybe a small amount of humidity created by pouring water on heated rocks. A heater or a wood-burning stove in an enclosed room elevates the temperature, usually above 190 degrees F. In a traditional dry sauna, bathers sit or lie in the room to absorb the warmth, which elevates the body's internal temperature, stimulates blood flow, and opens up the pores. After a period of time, the bather leaves the sauna and jumps into a cold plunge or shower and then rests at room temperature before re-entering for another round. Or they head into the steam room for a change of pace.

A steam room has much higher humidity levels than a sauna and, therefore, heat. Steam rooms are maintained at much lower temperatures than saunas--usually not more than 110 degrees F--but the humidity is kept very high, at almost 100 percent. The cooler ambient air temperature makes steam rooms more bearable for some people, and also helps asthmatics and other people suffering from breathing conditions.

Both saunas and steam rooms open up the pores of the body, helping to eliminate toxins through sweat. The high temperatures also help ease muscle soreness, improve circulation, relax the body, and strengthen the immune system. Neither is really better than the other--it's simply a matter of personal preference. For the people who are unable to endure high heat, steam rooms might be the better option. Some people cannot stand the wet sensation and humidity of a steam room and will prefer a sauna instead.

Whether you prefer using a steam room or a sauna, please pay attention to your body and how you are feeling. If you feel unwell or overheated, be sure to exit the room immediately. You should also drink plenty of fluids to prevent dehydration, which can cause dizziness and fainting.

Saunasandstuff.com has an amazing selection of saunas for every style, home, and lifestyle. We also do commercial sauna rooms. Please visit our website to check out the options we offer, as well as various accessories to go along with it.

*http://en.wikipedia.org/wiki/Sauna

Saunas can help you achieve your wellness goals with the many health benefits they offer. They can lower your blood pressure, aid in weight loss, and extend your life. They also relax you at the same time, which provides major health benefits.

Saunas for Weight Loss
Saunas can do wonders to help you achieve your weight loss goals. One sauna session can help you burn more than 600 calories, which is equivalent to 30 minutes of rowing at the gym or an hour on the treadmill. The heat from the sauna penetrates below the skin to break down the fat and water particles in your skin, helping burn calories and accelerate weight loss. It is a great alternative to physical exercise for those who are unable, or unwilling, to exert themselves.

Saunas for Cleansing and Detoxification
We are exposed to so many toxins every day, from what we eat to hazards in the environment. When toxins are present in our body, blood circulation is blocked and cellular energy is impaired. The body’s immune system becomes inhibited, making it difficult to fight disease. When infrared sauna heat is applied, the large water molecules in our bodies that contain toxic gases like sulphur dioxide, carbon dioxide, lead, mercury, and chlorine vibrate and are broken down. The encapsulated toxic materials and gases are then released, expelling these toxins. Some experts in weight loss believe our bodies use fat to dilute toxins. Since infrared saunas excel at helping rid your body of toxins, you may be burning fat that is being used to dilute toxins in the process. Make sure you take a shower once you leave the sauna to wash the toxins off your skin.

Saunas to Help Lower Your Blood Pressure
Infrared saunas are great for lowering blood pressure. People who take saunas a couple times per week actually lower their blood pressure by heating their body. The infrared heat is more comfortable than sitting in a heated external environment. Infrared saunas are a great option due to the fact that the cooler air temperature is less likely to hurt your lungs if you take a deep breath. Relax and enjoy a few moments of peaceful silence.

Saunas to Extend Your Life
A major benefit of saunas is that they help to extend your life. Medical researchers have long reported on the health benefits of infrared sauna therapy. It helps support those who suffer from fibromyalgia, arthritis, chronic fatigue syndrome, and even autism. The circulatory and blood pressure lowering benefits are also a plus! Saunas can also improve the overall quality of your life simply by helping you relax. With all the stress of the modern fast-paced life, saunas help you take a moment to fully relax. The heat also helps bring that relaxation to a heightened stage of completion.

If you want to lose weight, relax, and find your zen, or lower your blood pressure, incorporate a sauna into your routine. After a workout, head to the sauna to help eliminate toxins and relieve pain from sore muscles. You can also continue losing weight by doing this. This is the best time to make it happen. Having a sauna in your home guarantees easy access and the option of using the sauna whenever you want. Check out our selection of indoor and outdoor saunas at www.saunasandstuff.com!