The health benefits and harms of visiting a sauna - rules for visiting a sauna, its types. What are the benefits of a sauna and steam bath? What is their difference

Sauna is translated from Finnish as “bath” and is considered a real treasure of the people of Finland. But the benefits of the sauna have made it popular all over the world, because after the procedure both body and soul feel rested. When we're talking about about massage, they say that people are divided into only two categories - those who love massage and those who have never tried it. The same can be said about the sauna - this is useful and extremely pleasant procedure cannot help but fall in love with a person.

The whole truth about the benefits of a sauna

Few people know how a sauna differs from a banya, a traditional Russian procedure, so their benefits and effects on the body are often confused. The main difference is that the temperatures in the sauna are much higher than in the bathhouse, and the air is drier. Also, brooms have not found their use in the sauna, because they can injure delicate and steamed skin. The last distinguishing element is that the sauna uses electricity, not wood, to heat the air.

But the principle of action of steam baths is the same: the main effect is achieved by increasing body temperature and increasing blood circulation. What is useful about a sauna in the first place is the significant strengthening of the cardiovascular and nervous systems. But this is her useful actions are not limited to, because visiting the sauna is famous for the following positive effects:

increased blood circulation - cleansing blood vessels, removing cholesterol plaques;
active blood flow into the upper layers of the skin;
increasing the elasticity of blood vessels and strengthening the heart muscle;
removal of waste, toxins and salts from the body;
acceleration of metabolism;
acceleration of skin regeneration and recovery processes;
removal of lactic acid from the body - the culprit of pain and fatigue in the muscles;
deep cleansing of the skin;
increased production of leukocytes - white skin cells that protect the body from viruses and infections;
stimulates protein metabolism;
has a positive effect on the nervous system.

The beneficial effects of a sauna on the nervous system cannot be overestimated: a person relaxes, stress and depressive mood go away, strength and a feeling of vigor appear. The benefits of baths and saunas are invaluable for people with low immunity. It’s not for nothing that in ancient times healers said that blood is the best healer. And since the steam room stimulates a strong blood flow, it manifests its positive traits maximum. Namely, it transports quickly nutrients, takes away decay products and toxins, provokes cell renewal and regeneration, filling them with oxygen.

Talking about beneficial effects saunas, one cannot fail to mention how good remedy A sauna serves as a preventive measure against all diseases. Visiting it correctly (3 sets of 10 minutes each) improves reaction and coordination. As the load increases, this time in the sauna is equivalent to active running or intense training. This is why people with sedentary It is so important in life to go to the sauna at least occasionally - it helps to keep the body in good shape. On the other hand, a sauna helps restore muscles and increase their flexibility, which is useful for athletes and people with in an active way life.

Benefit to harm: contraindications and precautions

Despite what the sauna gives great benefit to a person, it requires strict adherence to a number of rules. If you do not adhere to them, then the benefit will turn into harm. For example, if you stay in a sauna for more than 20 minutes, then the heart no longer strengthens, but wears out, breathing does not become easier, but becomes more difficult, coordination and attention decrease. And these are just the minimum side effects. Is a sauna beneficial? Yes, but not for people with the following diseases:

hypertension;
diseases of the cardiovascular system;
spicy inflammatory processes;
nervous disorders;
migraine;
atherosclerosis;
diabetes;
tuberculosis.

It is not advisable for women during pregnancy and children under 3 years to visit the sauna. Children over 3 years old can only use a low sauna. temperature conditions. Also, the sauna is contraindicated for people with thin skin: if it is translucent venous mesh. Sensitive skin, a tendency to fungal infections can also react negatively to visiting the sauna. In order for a sauna session to be successful for those for whom it is not contraindicated, the following rules should be followed:

You must take a shower before and after the sauna;
It is necessary to cool down between visits to the steam room and do so correctly (using contrast shower or swimming pool);
any alcoholic drinks are prohibited;
During the sauna you need to drink a lot of liquid, ideally green herbal teas;
It is not advisable to overeat before the sauna;
Before entering the steam room, you need to moisturize your skin with oil;
You should not visit the sauna at elevated body temperatures, immediately after physical training.

Stick to these simple rules It is necessary that the benefits and harms of the sauna are balanced, that is, only positive effects appear after the procedure. In addition, this is necessary not only to get the benefits of the sauna, but also to enjoy it. Any violation of the rules will only lead to feeling unwell, which means in best case scenario, you'll just be wasting your time.

It is worth visiting the sauna due to its special relaxing atmosphere. Will increase significantly positive effect additional procedures: massage, aromatherapy or wraps. Enjoy and strengthen your body to always be strong and healthy!

A sauna is one of many different steam rooms, each of which is characteristic of a certain country in the world. Soaring itself is considered the oldest and in the most effective way hardening and cleansing of the body, significantly improving mood and well-being. Each country has its own soaring traditions. Everyone knows Turkish baths; in Russia they love bathhouses with a broom, which in ancient times were heated in black; Finnish saunas have many fans, and not only in Finland. What are the health benefits and harms of a sauna? Let's try to figure it out.

The benefits of a sauna

Steaming hardens the body through exposure to high temperature, which is especially valuable for improving water-salt metabolism. The skin is cleansed of dirt, fat and sweat, the excretory function is enhanced, they are eliminated from the body, and the number of red blood cells in the blood increases. Steaming in a sauna has positive influence on the central nervous system, restores physical strength, relieves neuro-emotional stress, relieves excess weight. To achieve the maximum therapeutic effect, the sauna temperature should be 80-100°C with an air humidity of 25%. Before going to the steam room, be sure to cover your head with a hat or towel and cleanse your body. detergents and wipe thoroughly - the skin should be dry.

It is useful to be in a dry steam room for those who suffer from mild and medium forms, various inflammatory diseases, as well as in the presence of sand in the kidneys, diseases genitourinary system, frequently repeated colds, liver diseases. In this case, strict compliance with all rules is prescribed; this also applies to the time spent in the sauna, as well as the frequency of its visits.

The similarity of the sauna with the traditional Russian bath lies in the use of essential oils and herbal infusions for aromatization and disinfection of the healing air of the steam room. The difference is that a sauna is certainly built using special types of wood that purify the air when steaming. The sauna uses dry steam, so adding water and using brooms is not customary.

Harm of sauna and contraindications

The sauna should not be used by children under the age of three years old. Even for those who are older, the temperature should be significantly lower than for adults, otherwise the child’s well-being may deteriorate sharply. Visiting a steam room with dry steam is contraindicated for people who are intoxicated, even slightly.

Contraindications to visiting the sauna – tuberculosis, diabetes, high arterial pressure, urolithiasis disease, atherosclerosis, severe nervous disorders, chronic diseases upper respiratory tract. In addition, ignoring the prescribed rules will only bring harm, and considerable harm, instead of benefit. You should not enter the sauna with a wet, uncovered head, stay in it for too long, visit the steam room too often, drink any strong drinks or high-calorie foods, or drink insufficient amounts of liquid during the entire process.

How to steam

Can be considered hovering medical procedure, which must be carried out exclusively when sober. You can stay in a dry steam room for no more than ten minutes, this is the maximum. Demonstrating your prowess by sitting there for half an hour or more is stupid and irresponsible - apart from causing harm to the body, nothing will come of it. In a word, the benefits and harms of a sauna lie on the same plane, because dry steam is useful precisely due to the short-term temperature difference. Most best option– visit the steam room three times.

If you have any doubts regarding the benefits and harms of a sauna, you should consult your doctor. If there are no contraindications, welcome to the sauna, and with light steam!

In baths and saunas of all kinds, all sorts of differences are noticeable, which give pleasure while visiting this place. Saunas and steam baths have a positive effect on health, but there are some peculiarities. In order to figure out what will be healthier for you, we have prepared this article, in which we will tell you all the key features.

The main differences between a bath and a sauna

The temperature in the bathhouse generally ranges from 70 to 100 degrees, it also depends on which shelf and in which place you are located. If we consider the sauna, then it is much hotter there, approximately 100 degrees Celsius.

Sauna or steam bath - which is better for your health? Unlike a bath, where the steam is very humid, the steam in a sauna is dry, it is much easier to tolerate by an unprepared body. Therefore, it is better for children and women to choose a sauna to visit. The dry steam in such a sauna is very highly discharged, so it is good for health. It is advisable to choose a sauna for those who have a cold or hypertension.

If you have a medical condition respiratory tract, then a bathhouse may be your choice, since the air in the bathhouse is very humid and will not dry out the mucous membranes. In such a bath you can use instead ordinary water, all sorts healing infusions herbs, and you can also add a couple of drops essential oil, and in the end you will get aromatherapy. Some bathhouse experts take beer diluted with water with them to the bathhouse. This steam is very healthy and also pleasant to breathe, as the aroma is reminiscent of the taste of rye bread.

The body can receive many benefits from birch brooms, as well as other brooms. But there is one “but”: you won’t be able to steam in a sauna, because the dry air will simply cause the broom to crumble. Therefore, if you love bathhouses, then you are doing the right thing, because it is very pleasant to be in the bathhouse, and you can take turns whipping each other with a broom. So many people enjoy such a wonderful pastime!

What experts say

Doctors recommend visiting a sauna in order to eliminate emotional or physical stress. Also, under the influence of such heat, muscle pain disappears and fatigue disappears. When visiting the sauna for the first time, you need to be very careful. You should not sit there for several hours, but you should cool your body in a gentle way, in a pool or under the shower.

Follow safety rules:

Do not go to places with very high temperatures if you have chronic diseases. It is also not recommended for patients suffering from hypertension. They shouldn't be allowed sharp drop temperatures For example: after a sauna, jump into the snow to cool down. Remember, you shouldn’t do this! This may harm your health.
Do not compete in a bathhouse or sauna for a while, it is located at high temperature should not take more than 5 minutes. If you feel unwell, you should stop being there and leave the premises immediately.
You should not eat heavily before going to the bathhouse, and even more so you should not drink alcohol. Similar action can have a significant impact on your heart function.

And yet, we can safely tell you that it takes much longer to get used to a Russian bath, but people quickly get used to a sauna and feel comfortable there. But still, you will get more health benefits from the bath. And if you have never visited a bathhouse in your life, then you definitely need to try it traditional way soaring with a birch broom! Anyway, the choice is yours.

"Sauna" means "bathhouse" in Finnish. This word was borrowed and passed into many other languages. Some researchers believe that the sauna was invented during Byzantine Empire, or borrowed by the Scythians from the Slavs, who were associated with the Finns. One way or another, the sauna is an original Finnish tradition.

What are the benefits of a sauna?

In sauna blood vessels become more flexible and blood circulation in the limbs improves.
Blood flow to the skin increases. This brings nutrients to the subcutaneous layer and superficial tissues.
Sauna trains cardiovascular system and improves heart condition.
The sauna puts the body into a state of artificial fever (hyperthermia). Fever is part of the body's natural healing process. This "fake fever" stimulates immune system, which leads to an increase in white production blood cells and antibodies to fight the disease.
Athletes use the sauna to loosen tense muscles after a hard workout.
The sauna makes you feel refreshed and increases your energy levels.
The sauna is a means of increasing muscle flexibility. It creates a feeling of deep relaxation of the body and mind.
The sauna opens the pores of the skin, soothes muscle pain, and increases blood circulation. General Products metabolism are excreted through the skin.

How to take a sauna correctly?

Leave your clothes in the locker room.
Take a shower to moisturize your skin and remove any possible fragrant odors.
The maximum time spent in the steam room is from 10 to 15 minutes.
Leave the steam room if you feel uncomfortable or sleepy.
Cool off, go for a swim in the pool.
Drink 1-2 glasses of water or sports drink (avoid caffeine).
Repeat the session, but do not make more than 3 visits to the steam room at a time.
Make sure you are not allergic to any aroma oils before using them.
Take a shower after the procedure.

In the case of combined objects, such as a sauna and a bathhouse, you can switch from one type to another. It is important that you cool down completely after each session. Never enter a steam room if your body is warm (or worse, hot) and never change types of heat treatments until you have cooled down properly.

What are the safety precautions in the sauna?

Do not drink alcohol before or during the sauna. Alcohol dehydrates the body, can cause drowsiness, and increases stress on the heart.
After exercise, you need to give your body enough time to cool down before exposing it to the heat of a sauna to avoid heatstroke. You must rest for at least 20 minutes.
Drink plenty of water or herbal tea before and after the sauna to replace fluids lost during the procedure. Sweat glands can produce up to 30 grams of sweat per minute, so dehydration is quite possible real danger, if you're not careful. Fatigue and other signs of dehydration may occur with a loss of 1-2% of body fluid weight. Symptoms severe dehydration include dizziness, rapid heartbeat and excessive thirst.

A sauna, or dry air bath, is a method of physiotherapy that combines hot dry air and cold fresh water that affect the body. This procedure has been successfully used as helper method treatment of many diseases, however, if used incorrectly, it can cause more harm to the patient than good. About what effects a sauna has on the human body, in what cases this method of treatment is indicated and contraindicated, as well as about the design of a sauna and the procedure’s methodology and we'll talk in our article.

Sauna design and parameters

A modern sauna includes several rooms:

locker room;
sweat room - a chamber in which heating occurs;
cooling room containing a swimming pool and showers.

The thermal chamber (sweating room), as a rule, has a volume of no more than 40 m3 and is equipped with an electric fireplace or a stone stove - the main source of hot air. Several (usually 3) rows of wooden shelves are located next to the heat source at different heights.

In most cases, the pool has a depth of up to 1.5 m and an area of 6 to 8 m2.

The air temperature and humidity in the sweat room depend on the height of the shelves:

at floor level the temperature is approximately 40 ° C and the humidity is from 20 to 60%;
on the bottom shelf - 50 ° C and 13-27%;
on the middle shelf - 60 ° C and 8-23%;
on the top shelf - 80 ° C and 3-10%;
under the ceiling of the room - 100 ° C and 2-5%, respectively.

That is, as the air temperature increases, its humidity, on the contrary, decreases.

The water temperature in a bath or pool ranges from 10 to 28 ° C.

There is a type of sauna called a hammam, which has 2 sweat rooms. In the first of them the air temperature is 30 ° C, and in the second it is 45 ° C and gradually rises to 60 ° C.

Sauna effects

While in the sweat room, the patient experiences the effect on his body of thermal radiation from a heat source, heated walls and ceiling, plus hot air of low humidity. To increase air movement in the sauna, use special brooms made from branches and leaves of birch, oak or other plants. In addition, when quilting the skin with such a broom, the blood flow in it significantly increases. Also, in order to enhance the flow of absorbed heat, a so-called steam boost is created - they simply water the heater stones with cold fresh water. As a result of the subsequent evaporation in the sweat room, both temperature and humidity increase for some time.

The thermal factor at low absolute and relative air humidity causes a spasm of blood vessels in the skin and subcutaneous fat, which, through a short time is replaced by their expansion, as a result, blood flow increases 3-5 times. These changes are carried out due to the accelerated synthesis under sauna conditions of mediators - local regulators of blood flow - bradykinin, histamine and prostaglandins.

Intense centripetal flows of impulses from skin structures sensitive to high temperatures activate thermosensitive nerve cells of the hypothalamus, in which centrifugal flows of impulses are formed and spread along the fibers of the autonomic nervous system To sweat glands. As a result of these processes, sweating and evaporation from the skin surface significantly increases. During a steam boost, due to increased humidity, the intensity of sweat evaporation decreases.

As the air temperature in the sweat room increases, sweating increases proportionally, the volume of sweat varies from 200 ml to 2 liters. Superficial tissues heat up to 40-42°C, and the temperature of internal organs increases by 1°C. The temperature quickly normalizes as the body cools, and the amount of fluid lost in sweat is replenished within several days.

Activation under conditions elevated temperature central temperature sensitive nerve cells hypothalamus leads to an increase in heart rate, which steadily progresses, especially when the patient is on the upper shelves of the sweat room and in vertical position. Diastolic (“lower”) blood pressure and blood flow velocity tend to decrease, which contributes to the expansion of the coronary vessels of the heart and increased contractility.

Inhaled by the patient hot air sauna stimulates the dilation of the bronchi, a decrease in the secretion of their mucous secretions, a decrease in the resistance of lung tissue, and an increase in the rate of gas exchange in their distal parts - the alveoli. Intense evaporation of sweat from the surface of the tracheobronchial tree leads to an improvement in its patency, which entails an increase in the depth and frequency (up to 22-24 per minute) of breathing.

The effect of a steam bath on the neurons of the posterior hypothalamus leads to activation of the sympathetic nervous system and increased synthesis of some pituitary hormones, in particular adrenocorticotropic, somatotropic, luteotropic and others. As a result of these changes, seizures are eliminated bronchial asthma and weaken immunity disorders in rheumatological diseases.

The high temperature of the sweat helps to activate the processes of basal metabolism (by a quarter) and tissue respiration (up to 2 times), accelerate the absorption of oxygen by tissues by 30-60% and the processes of excretion of catecholamines in the urine.

Unfortunately, the sauna does not affect the level of lipids in the blood, which means it does not slow down the formation of atherosclerotic plaques and does not reduce the risk of developing myocardial ischemia.

As part of intensely secreted sweat, the body loses urea, ketone bodies, creatine, potassium, sodium, chlorine, magnesium ions, and some amino acids. For this reason, he experiences dehydration. Shortage intercellular fluid causes an increase in blood hematocrit, levels of leukocytes, platelets, and a decrease in pH. The fibrinolytic activity of the blood is significantly reduced.

The release of protein metabolic products through sweat has a beneficial effect on the kidneys, reducing the load on them. As a result of a decrease in the processes of filtration and reabsorption (reabsorption) in the glomeruli of the kidneys, the amount of urine excreted by the patient decreases - diuresis.

Lymph drainage and blood flow in the venules are activated, which leads to an increase in skin turgor and elasticity, a decrease in swelling and pastiness of tissues.

The following effects are associated with immersing the patient in water after the heating procedure. At the same time, norepinephrine is released and the skin vessels reflexively narrow. An increase in blood pressure is also detected, cardiac output and an increase in oxygen consumption by the heart muscle. Spasm of the coronary vessels of the heart can cause an attack of angina pectoris in predisposed patients. Ventilation in cold water increases, and the respiratory rate and blood tension carbon dioxide are decreasing. The lumen of the bronchi narrows, this can cause an attack of bronchial asthma in a predisposed patient.

Being in a sauna involves alternating exposure of the sick body to hot air and cold water. These procedures stimulate the functioning of the main systems of the body - respiratory and cardiovascular. As a result, blood pressure stabilizes and heart rate decreases. Thermoregulation improves.

10-15 dry air bath procedures lasting 1.5-2 hours each, carried out once a week, reduce fatigue, cause positive motivation, relax muscles, create a feeling of vigor, and form a person’s sustainable adaptation to damaging environmental factors.

Summarizing the above, it is worth noting the following medicinal effects saunas:

vasoactive (effects on blood vessels);
thermoadaptive (increasing the body’s resistance to the effects of temperature factors);
diaphoretic (stimulation of sweating);
psychorelaxing (I think the term does not need to be deciphered);
metabolic (acceleration of metabolic processes);
trophic (improving blood and lymph flow);
secretory (stimulation of the synthesis of many hormones);
dehydrating (removing excess fluid from the body).

Indications and contraindications for dry air baths

Visiting the sauna is good for health, but there are also contraindications to this procedure.

Impact on the body therapeutic factors Saunas are useful for the following diseases:

essential hypertension ( hypertonic disease) 1st stage;
vegetative-vascular dystonia;
tracheitis, bronchitis;
arthrosis;
osteoarthritis;
increased muscle tone;
urinary incontinence (enuresis);
vertebrogenic radiculopathies;
paralysis (only mild);
rheumatic disease in an inactive form;
obesity;
chronic hepatitis;
biliary dyskinesia;
chronic glomerulonephritis in the stage of stable remission;
urolithiasis with small diameter stones;
cystitis;
dermatitis;
psoriasis;
eczema;
neurodermatitis.

In some cases, a sauna will not bring benefit to the patient, and may even cause harm. Such diseases are contraindications:

acute infectious and non-infectious inflammatory processes of any localization;
chronic heart failure stage I-II;
angina pectoris above functional class II;
pulmonary heart;
myocarditis;
endocarditis;
pericarditis;
mitral valve stenosis;
essential hypertension stages II and III;
hyperfunction of the thyroid gland;
diabetes;
climacteric disorders;
chronic kidney disease;
glaucoma;
decompensated autonomic disorders;
psychopathy and psychosis;
pregnancy;
The patient's age is over 60 years.

The body's reaction to the sauna: periods

Conventionally, when taking a dry air bath, there are 3 periods:

Period of short-term adaptation. Skin, subcutaneous fatty tissue And skeletal muscles consistently and gradually warm up. The heating rate decreases when sweating processes are activated - 5-7 minutes after entering the sweat room.
A period of intense and deep heating. Are heating up internal organs. During this period, all body systems experience maximum heat load. The rate of evaporation of sweat from the surface of the body is as high as possible. If the procedures are inadequately dosed, the result of this period may be overheating of the body, the symptoms of which are an increase in body temperature to 39°C, dizziness, and severe vegetative disorders ( headache, palpitations, heart pain, shortness of breath, weakness and others).
The period of recovery from hyperthermia. While the patient is in cold water, the tension of the heat transfer mechanisms is replaced by their relaxation. Body temperature quickly drops to normal values. This period cannot be shortened - as a result, hypothermia may occur, leading to a cold.

Technique of the procedure

The duration of the heating phase, as a rule, ranges from 8 to 20 minutes (depending on the patient’s tolerance to heat and the height of its location in the sweat room). The duration of the cooling phase depends on its resistance to cold and is an individual value. Heating and cooling are repeated 2-3 times in 1 session.

The patient in the locker room takes off his clothes, rests for 10 minutes, takes warm shower, washing the body with soap, wipes dry.
He enters the sweat room and sits on a shelf of a suitable height (depending on his heat tolerance) sitting or lying down.
If the patient tolerates the temperature of this level of sweating well, he should rise to the level and remain there until a burning sensation occurs when inhaling.
3-4 minutes before leaving the sweat room, the patient pours 250-500 ml of water or a solution of aromatic substances onto the heat source.
After leaving the sweat room, he pours himself cold water, gets into the shower, lies down in the bath, or dives into a pool of cold water.
Repeat the steps described above 2-3 times.
After the last exit from the sweat room, the patient washes himself with soap in the shower, wipes himself dry and stays in the rest room for half an hour.
Before entering the sweat room and after the last exit from it, you can take a warm (35-40°C) foot bath for 5 minutes.
During the procedure, it is allowed to take liquid on demand, but in small portions.

Proper use of a sauna gives the patient a feeling of vigor and freshness. A feeling of fatigue is a sign of an inadequate temperature regime for a particular patient.

As mentioned above, the course of treatment is 10-15 visits to the sauna, each procedure lasting up to 2 hours and with an interval between them of 5-7 days. A repeat course is possible no earlier than after 2-3 months.

Combination of therapeutic factors

The sauna goes well with such physiotherapy procedures as manual therapy, and ultraviolet radiation.

In conclusion of the article, I would like to repeat that a dry-air bath, or sauna, is undoubtedly, in many cases, very useful procedure, but in a number of pathologies this kind of thermal effects are strictly contraindicated. If you have any acute or chronic diseases, please check with your doctor whether you are allowed to use the sauna - this way you will not cause harm to your body.