Saunas have been a part of traditional cultures for centuries.

The ancient Mayans used saunas or 'Zumpul-ché' for healing purposes. The word Zumpul-ché can be translated as 'a bath for women after childbirth and for sick persons used to cast out disease in their bodies'.

A traditional Turkish Hammam begins in a hot air room with steam to initiate deep states of relaxation.

These benefits of physical, mental and spiritual purification are also, still to this day, experienced in traditional North American Indian Sweat Lodges.

Whilst most of us are more familiar with traditional Finnish Saunas (which have been around for thousands of years)... saunas have continued to evolve over the years and can now be purchased as 'modern day wall hanging devices' that penetrate heat and light deep into the body.

Saunas have held true to their humble beginnings and continue to create physical, mental and spiritual wellbeing for many.

POTENTIAL HEALTH BENEFITS

• Improved circulation and detoxification - including the detoxification of fat soluble toxins that can be stored in fat. 
• Reduced back and musculoskeletal pain and aid in muscle recovery.
• Improved mood and mental wellness - most people find saunas deeply relaxing and extremely beneficial for stress relief. Some infrared sauna studies have been examining the use of sauna therapy for mild depression.
• Improved cognition.
• Mobilising your lymph system and interstitial fluid.
• Balanced autonomic nervous system - bringing the sympathetic and parasympathetic nervous systems into balance. 
• Improved heart health - heart rate may increase to 100-150 beats a minute while using a sauna.
• Lowered risk of Alzheimer’s - in 2016, researchers from Finland published a 20-year study that linked sauna use with a lower risk of Dementia and Alzheimer's.
• May improve the microbiome.

There are also some special benefits associated with public sauna use: 

Interacting with others while being stripped off bare or wrapped in a towel, can break down some of the invisible barriers that can sometimes diminish the potential for deeper connection. This kind of social interaction is often more meaningful and can be quite therapeutic.

I, Leisa, remember some of the hot plant baths I had in the depths of Amazon jungle... where it was 'normal' for people to stand around a blazing fire of simmering jungle matter mostly or completely naked! Whilst at first it seemed almost of concern and kind of odd... eventually I discovered a deep sense of freedom and safety when connecting with people in this way (& sitting around covered in warm leaves and having sticks stuck in your hair is also rather amusing!). ;-)

DIFFERENT TYPES OF SAUNAS

A sauna is typically a room heated between 70℃ to 100℃ or 158℉ to 212℉. However there are a number of differences to be aware of when choosing a sauna.

Traditional Dry Saunas - a traditional Finnish sauna - can be heated with fire, hot stones, gas or electricity. These saunas have about 10% - 20% humidity. In a dry sauna, you know you are sweating.

Wet Saunas (with steam) - often found in spas & gyms - generate steam through the application of water on the heating element. These saunas are more humid than dry saunas. In a wet sauna, it can be difficult to ascertain the degree of your sweating, as the moisture in the steam makes your skin wet. (Note: wet saunas can harbour mould.)

Infrared Saunas - use invisible light within certain frequencies to penetrate and heat up the body’s tissues directly. Infrared saunas are available as Far Infrared, Near Infrared and a combination of infrared spectrums. Traditional dry saunas heat the air around you, while infrared saunas work on heating you from the inside, which is why they are much cooler.

• Far Infrared Saunas use heating elements that mainly emit light in the far-infrared range. Far-infrared saunas can emit EMFs.
• Near Infrared Saunas (NIR) combine heat therapy and light therapy. NIR light can penetrate more deeply into the body. Additionally, NIR saunas generally emit lower levels of EMFs. NIR saunas allow the air to stay cooler while still heating the body. It is believed that this heating of the body can enhance the production of ATP.
• Red Light Therapy - is a combination of visible red light and NIR. Red light therapy does not rely on heat. Red light therapy devices use these proven wavelengths: red light in the mid-600 nanometer range, and near infrared light in the mid-800s. Red light therapy can help stimulate collagen production.

You can purchase small NIR and red light therapy devices for your home like these from Infraredi, Joovv or SaunaSpace.

Please note that some saunas can make you sweat more than others.

Research shows that the heat from a sauna helps to kill off infections and pathogenic viruses and can speed healing time.

CAN LIGHT ALTER THE MICROBIOME?

Photobiomodulation (PBM) describes the use of low levels of visible or near-infrared (NIR) light to heal and stimulate tissue and relieve pain and inflammation.

The term “photobiomics” is used to characterise the combined effects of light (PBM or otherwise) on metabolomic factors, the microbiome and the interaction between the two.

Research has shown that:

• PBM (red & NIR light) delivered to the abdomen in mice, can alter the gut microbiome in a potentially beneficial way. This has also now been demonstrated in human subjects.
• PBM may serve as a way to beneficially change the microbiome for a number of different inflammatory and neurological diseases (such as cardiovascular & Parkinson's diseases). 
• PBM has the potential to act as an adjunct treatment (along with modifications of diet & exercise) to rebalance the microbiome.

Sauna therapy can also offer similar benefits to exercise. Here's a quote from Dr Joy Hussain, PhD in Thermotherapy and Sweat Metabolomics, from our 2019 Gut Transformation Summit on the similarities between exercise and sauna bathing:

"The physiological effects are kind of similar to moderate intensity exercise. I actually think they (exercise & sauna) are utilising some of the same immune and cardio respiratory system changes; and I think it could be a tool to use for people who have trouble exercising or in conjunction as an adjunct therapy with exercise, especially for populations who have difficulty exercising - for people with chronic fatigue, chronic pain, congestive heart failure etc", Dr Joy Hussain.

HELPFUL SAUNA HACKS

Dry Skin Brushing: Start off with some dry skin brushing to active your lymphatic system.

Electrolytes: You can lose a lot of electrolytes when doing saunas. To prevent dehydration and possible dizziness and/or headaches, take some electrolytes before, during and/or after your sauna.

We recommend Optimal Electrolytes by Seeking Health, which you can get here in Australia or here in the USA.

Binders (Biotoxin, Vir-Rad-Chem and/or HM-ET binder): When taking a sauna, toxins can be released from their storage cells (fats, organs, etc) which can make you feel a bit 'toxic' if too much is released too quickly. Taking binders can help reduce this feeling and also ensure that as many toxins as possible are taken out of your body, maximising the benefits.

Take 2 caps 15-30 minutes before the sauna and then another 2 caps directly after the sauna. Biotoxin Binder is best for bacterial and parasite by-products and mould/mycotoxins. Vir-Rad-Chem Binder is a good all-rounder. HM-ET Binder is best for heavy metals and environmental toxins such as pesticides. You can mix and match any of these.

You can get those binders here in Australia or here in the USA. (patient code: 3aWjx5GJ)

Alternate sauna with an ice bath to ramp up the benefits: Learn more about ice baths here.

Start off very slowly!

As mentioned above, saunas can release toxins and also potentially cause die-off. You have to build your sauna tolerance slowly... it's a bit like exercise!

Start with a few minutes per day to test your tolerance and slowly build up until you can stay for 30-45 minutes.