We know that "working up a sweat" is healthy when it involves
being physically active -- but what about the more relaxing ways to
achieve that damp, rosy glow? I’m talking about saunas and steam
rooms, both common in spas, gyms and hotels -- and, increasingly,
in private homes. They certainly feel good (especially for those of
us suffering through a long, cold winter), but many people,
including health practitioners, believe that steam rooms and saunas
also have unique therapeutic benefits, including relaxing and
soothing tired muscles... reducing chronic pain... detoxifying skin
and bodily tissue... clearing out sinuses... even improving
cardiovascular health.
Is there any merit to the claims -- all of them or just some?
Which is better, the dry heat of a sauna or the moist heat of a
steam room? I called Walter J. Crinnion, ND, director of the
environmental medicine department at Southwest College of
Naturopathic Medicine in Tempe, Arizona, and author of the
book
Clean, Green
& Lean to discuss these hot health
topics.
WET OR DRY -- WHICH IS BEST?
First, let’s understand how steam rooms and saunas differ. The
primary difference between the two relates to humidity. Steam rooms
use moist heat, pumping water vapor through vents into enclosed
rooms to create temperatures of about 110°F, with 80% to 100%
humidity. Saunas, on the other hand, essentially cook rocks so that
they emanate dry heat to an ambient temperature as high as 160°F to
200°F, with humidity that is only from 15% to about 20%. The dry
heat allows for the higher temperature -- moist air at that
temperature would burn the skin, nostrils and lungs, and
potentially cause the body to overheat.
According to Dr. Crinnion, both steam and sauna can claim many
of the same health benefits, including improving blood circulation
and strengthening the immune system by inducing a mild and
temporary "fever" that stimulates antibodies and other disease
fighters in the body. For most people, the difference is a matter
of personal preference -- some people say that the moist air feels
restorative, while others find it oppressive. Some relish the dry
heat in a sauna, but others say the aridity is uncomfortable.
Though the scientific evidence is lacking, there is lots of
anecdotal evidence that the moistness of steam rooms provides at
least temporary relief for people with respiratory problems,
whether from a cold or flu, bronchitis, allergies or asthma. The
high humidity seems to help thin and clear mucus, thereby reducing
congestion in the lungs and sinuses. Some people also find that the
wet heat in steam rooms soothes joint pain and makes their skin
look better.
SAUNA HEALTH BENEFITS -- A HOT RESEARCH TOPIC
In contrast, there’s quite a bit of research supporting the
health benefits of saunas, so much so that Dr. Crinnion calls their
dry heat a "wonderful therapeutic modality." Here is some
of the research...
- A number of studies show that sauna
therapy is helpful for people with congestive heart failure and
ventricular arrhythmias. Sauna sessions are the cardiovascular
equivalent to a moderate workout, increasing cardiac rate and
respiration.
- Among men who’d had a mild heart
attack, studies showed that spending 15 to 30 minutes in a sauna
several times a week reduced the incidence of angina and
hypertension.
- A new study found that young women
who spent 30 minutes in a sauna every other day over two weeks
increased HDL "good" cholesterol and slightly decreased LDL "bad"
cholesterol, pointing to its value in supporting heart health for
other populations as well.
Dr. Crinnion told me that he believes saunas also are helpful
as an ancillary therapy in eliminating toxins for people with a
range of conditions, including toxin-associated cancers... heavy
metal toxicity (lead or mercury poisoning)... chronic neurological
disorders such as Parkinson’s disease or ALS... and autoimmune
diseases. For such patients, he often prescribes intense sauna
therapy, typically a half-hour to an hour twice weekly for multiple
weeks.
SAFE USE GUIDELINES
Whichever you prefer, steam or sauna, Dr. Crinnion said it’s
smart to check with your doctor before using either -- and that’s
imperative if you have any type of medical
condition. Note: Pregnant women and people with
aortic valve stenosis should avoid both steam and sauna.
Because they increase sweating, both steam and sauna can be
dehydrating. Avoid alcohol for at least a few hours before and
afterward, and drink plenty of fluids -- eight ounces for every 15
minutes of time spent in the heat. This is especially important for
people taking antibiotics or blood pressure medications, both of
which are dehydrating.
The maximum amount of time advised for steam rooms is no more
than 20 minutes, while sauna sessions routinely run up to 30
minutes (the dry heat doesn’t raise the body temperature so
quickly).
And one more caveat -- any public place can harbor pathogens,
but steam rooms in particular can breed an abundance of microbes
and fungi. Protect yourself by wearing flip-flops or shower shoes
and, whether you are heading into a steam room or sauna, remember
the towel to sit on -- for your own protection and as a courtesy to
other users.