With your individual preferences and needs, finding the healthiest type of sauna becomes necessary. Perhaps you’re prioritizing improving your skin health, or you have a specific medical condition that can be alleviated by sauna use. Whatever the case, there’s a suitable sauna for your needs.
Traditional saunas, steam rooms, and infrared saunas each offer unique benefits for your health. For instance, traditional saunas are known to improve cardiovascular health, while steam rooms are great for boosting skin health. The healthiest sauna type for you comes down to your preferences and health goals. However, consider what else the sauna brings to the table, like ease of use.
This post provides a comparison of sauna types based on their health benefits. Let’s dive into traditional saunas first.
Table of Contents
Traditional Sauna Overview
Traditional saunas, also known as wood-burning saunas, are rooted in Finnish tradition and date back to 7000 B.C.E. Originally, they resembled fairy tale cabins. However, the sauna’s design has evolved from traditional wooden cabins to include materials like brick and masonry.
Still, some manufacturers produce modern versions if you’re searching for an original-looking sauna. Sun Home Saunas, for example, has a range of outdoor traditional saunas, with barrel designs being the most popular.
Traditional saunas offer an authentic sauna experience with fire-generated heat. They are typically installed outdoors to disperse smoke and reach temperatures of 150 to 185 degrees Fahrenheit after a 40–45-minute wait.
Furthermore, they comprise two connected chambers: a room heated by a wood stove and another for loading wood. Following Finnish tradition, a bucket of water is placed in the sauna. Sauna-goers splash water on the hot stove’s rocks to produce steam and slightly cool the sauna. This also controls the humidity within the chamber.
Traditional Sauna Health Benefits
Improves Cardiovascular Health
Regularly spending time in traditional wood-burning saunas has proven to be good for your heart. When you enter the sauna, your body feels the heat, and your nervous system quickly communicates the change to your brain.
Your body reacts to the heat by changing your heart rate. Your brain tells your heart to beat faster, and this helps your body get used to the higher temperature.
Even though it’s not as strong as the changes from regular cardio exercise, this change in heart rate is still meaningful. Doing this regularly might make your heart and overall cardiovascular health better.
This idea is supported by a 25-year study from the University of Eastern Finland led by Dr. Jari Laukkanen and his team. The researchers studied more than 2,300 people and found that people who regularly used saunas experienced real benefits for their heart health.
So, a traditional wood-burning sauna is the healthiest type of sauna that may positively impact your heart. And this has been proven by scientific research.
Relieves Pain
Traditional saunas are the healthiest type of sauna that promote healing from within. During a session, your rising body temperature prompts blood vessels to dilate, boosting blood circulation. This, in turn, accelerates the body’s innate healing mechanisms.
Therefore, whether you’ve just finished a strenuous workout or a day filled with physical activity, sauna sessions can be highly beneficial. They aid in reducing muscle tension and flushing out lactic acid and other toxins that may have taken residence, leaving you refreshed and revitalized.
According to one study, you may also experience relief from pain if you live with any of the following conditions:
- Rheumatic diseases
- Chronic fatigue
- Pain syndromes
- Allergic rhinitis
The enveloping warmth works wonders in alleviating these symptoms, providing a soothing reprieve.
Reduces Stress
Saunas play a significant role in stress reduction. Research shows that regular sauna use can effectively lower cortisol levels, the body’s primary stress hormone. Therefore, by engaging in traditional sauna sessions, you may experience a notable decrease in cortisol, reducing overall stress levels.
Furthermore, sauna bathing contributes to improved sleep quality, a crucial element in stress management. It also prompts the release of ‘feel-good’ hormones, which positively impact stress levels.
Boosts Immune Health
Regular use of traditional saunas can contribute to overall immune health. They aid the body in creating and reproducing heat-shock proteins, which are essential for the strength of your immune system.
Your endocrine system produces these proteins to cool down body parts, and sweating intensifies their production. Upon leaving the sauna, the body retains surplus heat shock proteins with no immediate cooling function.
Remarkably, the body efficiently redirects these proteins towards reinforcing the immune system once it returns to normal temperature. While the immediate impact on the immune system may be modest, making sauna use a habit can significantly contribute to immune health.
Furthermore, traditional saunas are the healthiest type of sauna that remedy stress-induced immune suppression. As you may know, stress can compromise the immune system. When the body is under stress, its equilibrium is disrupted, leading to a weakened immune response.
This imbalance puts individuals at a higher risk of contracting diseases compared to those experiencing less stress. As a result, saunas naturally alleviate stress, subsequently aiding in restoring your immune health.
Steam Room Overview
Steam rooms are similar to saunas. However, they have different heating mechanisms. In a steam room, large water boilers, usually electric today but historically wood-burning, are positioned remotely to heat the room directly.
That contrasts with saunas, where hot rocks or a closed stove generate dry heat within the room. However, steam is used to cool the air. On the other hand, steam rooms heat the entire space, creating a humid environment that more effectively retains heat.
Furthermore, steam rooms are designed to resemble a wet and tropical environment. They’re constructed with tile, glass, or plastic to maintain airtightness.
Humidity ranges from 95% to 100%. Therefore, you’ll notice droplets on your skin and the thick air upon entering a steam room.
Steam Room Health Benefits
Relieves Congestion
A notable steam sauna benefit is alleviating congestion. Claims suggest relief for issues like:
- Headaches
- Throat irritation
- Stuffy noses
- Coughs
With their humidity, steam rooms uniquely benefit sinus health by providing an environment similar to a room with a humidifier. Deep breaths in a steam room hydrate mucus build-up within your sinuses and lungs, making it easier to dislodge them later.
Despite these anecdotal benefits, research on the clinical effects of steam inhalation has produced mixed results. Positive findings include a study indicating that hot, humid air could help clear mucus, potentially enhanced by inhaling steam.
Nevertheless, if you have a severe illness, consult a medical professional before attempting steam room therapy. Otherwise, the heat and intensity may overwhelm you.
Improves Skin Health
Steam rooms are the healthiest type of sauna for your skin. Old-school saunas were well-regarded for the benefits they provided for the skin, and this is mirrored in steam rooms.
Any sauna that induces sweat is beneficial for the skin. Sweating releases natural oils and compounds that aid in restoring the skin’s natural radiance.
What sets steam rooms apart is their high humidity, which is critical in maintaining skin elasticity and preventing dryness. Therefore, regular visits to steam rooms can potentially double the positive impact on skin health. This is particularly beneficial for individuals in dry or cold climates.
The humidity also clears up another common issue of environmental exposure: trapped toxins under the skin. While in a steam room, your pores open up, allowing warm condensation to rinse away dirt and dead skin. This cleansing process promotes clearer skin and a more even tone.
Reduces Systemic Inflammation
Another steam sauna benefit is a reduction in systemic inflammation. Research agrees that thermal therapy, such as sauna bathing, effectively reduces systemic inflammation. This is a significant benefit given that chronic inflammatory diseases are a leading global cause of death.
Studies indicate that frequent sauna bathing reduces C-reactive protein (CRP), a critical blood marker of systemic inflammation. However, more research is needed to understand the precise relationship.
Infrared Sauna Overview
This sauna style emerged relatively recently compared to traditional saunas. In 1893, John H. Kellogg showcased the first functional infrared sauna at the Chicago World Fair, marking its introduction to the public.
Despite its youth, the infrared sauna quickly gained popularity. During the 1970s and 1980s, it found a place in gyms and sports clubs across Europe and North America.
Infrared saunas are unique because of their compact form, which makes home installation much more convenient. For instance, Sun Home Saunas’ Solstice™ 4-Person Infrared Sauna is designed for indoor use.
In addition, infrared saunas use emitters that produce infrared waves to mimic the dry heat of traditional wood-burning saunas. Therefore, they’re ideal for those seeking a sauna with minimal waiting time.
Infrared saunas provide less heat overall than traditional saunas. However, although temperatures range between 120 and 150°F (49°C and 66°C), they still induce profuse sweating and noticeable warmth.
Infrared Sauna Benefits for Your Health
Deep Tissue Stimulation
Infrared saunas impact the body differently than other sauna types because of their unique heating method. The heat produced in these saunas can penetrate the skin more effectively, ensuring a more profound influence on deep tissues.
Stimulating deep tissues through infrared sauna sessions produces various health benefits. This includes improved blood circulation and contributions to overall tissue and muscle health.
Think of it like a deep tissue massage. Instead, the radiant heat facilitates the desired increased blood flow associated with massages, enhancing the therapeutic experience.
The deep heat generated by far infrared saunas goes beyond mere stimulation, actively promoting the dilation of peripheral blood vessels. This, in turn, provides relief and aids in the healing process for muscle and soft tissue injuries.
Additionally, the infrared heat reduces soreness in nerve endings and muscle spasms, positively impacting muscle joints and fibers.
Relaxation and Fatigue Reduction
Another infrared sauna benefit is that its therapeutic heat induces a profound sense of relaxation and reduces fatigue. This is achieved by helping balance your body’s cortisol levels (the stress hormone), relaxing muscles, relieving tension, and improving blood circulation.
Consequently, it’s the healthiest type of sauna for relieving physical tension and mental stress. Furthermore, a study found that these saunas help enhance the quality of life of those with chronic fatigue syndrome.
Through daily infrared sessions, you could reduce symptoms like fatigue, pain, and sleep disturbances. Strikingly, patients in this study experienced better outcomes with sauna therapy than with traditional medication.
Improves Heart Health
Infrared saunas provide a multitude of enhancements to your heart health. Firstly, they facilitate improved circulation by effectively increasing blood flow. This heightened circulation is pivotal in reducing blood pressure and overall cardiovascular improvement.
This is because infrared sauna sessions induce a deep sweat. As a result, your heart pumps faster, and blood flow intensifies. This process not only contributes to lower blood pressure but also holds potential benefits for your cardiovascular system.
Additionally, infrared saunas significantly mitigate inflammation, a critical factor in the development of heart disease. By addressing inflammation, these saunas contribute to preventing and managing cardiovascular issues.
Moreover, infrared saunas contribute to stress reduction. By alleviating stress levels, they create a favorable environment for cardiovascular well-being.
What Is the Healthiest Type of Sauna?
The healthiest sauna type depends on your preferences and health goals. Traditional saunas and steam rooms use thermotherapy, which makes your body warmer to improve internal functions.
Infrared saunas, on the other hand, use special rays to heat your body directly. The heat in traditional saunas and steam rooms is wet, but infrared saunas produce dry heat.
Moreover, infrared saunas are known for their deep-reaching benefits, such as relaxation, better blood flow, and reduced pain. However, traditional saunas and steam rooms help with heart health, pain relief, and stress reduction.
It all comes down to what you like and want to achieve for your health. Everyone is different, so the best sauna for one person might not be the best for another.
Comparison of Sauna Types
Below is a brief comparison of sauna types based on specific health benefits.
| Traditional Sauna | Steam Room | Infrared Sauna | |
| Cardiovascular health | ✓ | ✓ | |
| Skin health | ✓ | ✓ | |
| Stress relief | ✓ | ✓ | ✓ |
| Relaxation | ✓ | ✓ | ✓ |
| Respiratory benefits | ✓ | ✓ | |
| Muscle relaxation and pain relief | ✓ | ✓ | |
| Deep tissue stimulation | ✓ |
Reasons to Choose a Traditional Sauna
- More accessible and easier to find
- Provide a social environment for relaxation and interaction with others
- Can be customized to individual preferences by adjusting the temperature and humidity and even adding aromatherapy
Reasons to Choose a Steam Room
- Higher humidity level
- Slightly better for reducing muscle soreness compared to saunas
- Provide a relaxing and rejuvenating environment
- Help maintain hydration levels
Reasons to Choose an Infrared Sauna
- Operate at a lower temperature
- Deeper heat penetration into the skin and muscles
- More energy-efficient
- Lower humidity levels
- Easy to use and require minimal maintenance
What You Should Know Before Using a Sauna
Before using the healthiest type of sauna for your needs, it’s essential that you adhere to the following guidelines.
Check With Your Doctor
Before indulging in a sauna experience, prioritize your health by consulting a healthcare professional. This is especially crucial if you have any of the following conditions:
- Uncontrolled high blood pressure
- Diabetes
- Heart failure
- Abnormal heart rhythm
- Unstable angina
While saunas can benefit many people, they may not suit everyone. Therefore, it’s best to be cautious and consult your doctor first. If your doctor approves sauna use, limit sessions to five minutes per visit and ensure you cool down gradually afterward.
If you’re pregnant or planning to conceive, you should also seek guidance from your doctor before using a sauna. The potential impact on fetal health and well-being warrants careful consideration, making professional advice essential.
Furthermore, avoid saunas if you’re taking medications that affect your body’s ability to regulate temperature or make you drowsy. Certain medications may interact unfavorably with the sauna environment, posing significant risks to your well-being.
Additionally, if you’re feeling unwell, it’s best to skip the sauna altogether. The stress that the sauna heat may impose on your already weakened system could worsen your existing illness.
Dress Appropriately
It’s important to dress comfortably and hygienically when using a sauna. Start by wearing clean clothes, specifically the ones you wear, before entering the sauna.
Wear loose-fitting cotton clothing, such as an oversized T-shirt, wrap, and shorts. Avoid tight underwear to prevent discomfort in the high-temperature setting. Cotton towels are ideal for absorbing sweat and maintaining comfort.
Avoid workout clothes and sweatsuits, as they can be uncomfortable. Also, remove metal jewelry and piercings, which can heat up and cause discomfort or injury.
For a wood-burning sauna spa, follow the establishment’s dress code. And always sit on a towel to avoid contact with potentially unclean benches.
In an infrared sauna, wearing less clothing allows for a better experience with the radiating heat. Therefore, choose comfortable attire that doesn’t lead to overheating, such as a T-shirt and swimsuit.
Steam rooms have specific dress codes; some, like the Turkish Hammam, provide designated clothing. Generally, wear less clothing due to high humidity and sweating.
Wrapping a towel around the body is common, but wearing a swimsuit is acceptable. Check club rules, as some may expect nude use of steam rooms. And always bring a swimsuit, change of clothes, and a towel when going to a steam room unless provided by the facility.
Monitor Your Body
Using a sauna can be a healthy experience, but paying attention to your body is crucial. During your session, monitor how you feel. If you feel dizzy, lightheaded, or uncomfortable, leave the sauna and cool down.
In addition, monitor your hydration. Drink water if you’re excessively thirsty or notice signs of dehydration like a dry mouth or dizziness. Also, consider stepping out of the sauna to cool down.
Furthermore, keep an eye on your heart rate. Be mindful of any significant increase in your heart rate or irregularities. If this happens, it’s best to exit the sauna and cool down.
Additionally, limit your time in the sauna. Begin with shorter sessions, typically 5 to 15 minutes, and gradually increase the duration as your body gets used to the heat.
If you start feeling excessively hot or uncomfortable, leave the sauna and cool down gradually. You can achieve this by taking a cool shower or resting in a cooler area. Always prioritize your comfort and safety when using a sauna.
Avoid Alcohol and Drugs
Using alcohol and drugs before, during, or after a sauna is not safe. Alcohol can cause problems like dehydration, low blood pressure, irregular heartbeats, and even sudden death.
Drinking alcohol before entering a sauna can also lead to complications such as low blood pressure, abnormal heart rhythms, and, in extreme cases, death. Similarly, recreational drugs can increase the chances of adverse effects like heart palpitations, dizziness, and fainting.
Therefore, to stay safe while using a sauna, it’s crucial to avoid alcohol and drugs. Instead, drinking plenty of water before and after using the sauna is recommended to prevent dehydration.
If you feel dizzy, lightheaded, nauseous, or experience palpitations while in the sauna, it’s important to leave immediately. Prioritizing safety and making informed decisions about sauna use can help ensure a positive and risk-free experience.
Cool Down After Each Session
After your sauna session, it’s essential to cool down properly. Allocate 10 minutes to adjust your body gradually and avoid discomfort or risks.
Using a cold towel or taking a cool shower during this time effectively lowers your body temperature. Additionally, rehydrate by drinking plenty of water or electrolyte-rich fluids to replace the fluids lost during sweating and prevent dehydration.
After cooling down, take a moment to rest and relax. This allows your body to recover, reducing the chances of feeling dizzy or fainting.
Moreover, be cautious about sudden temperature changes. Avoid jumping into a cold pool or taking a cold shower immediately after leaving the sauna. Such abrupt changes can shock your system, increasing the risk of injury.
Throughout the cooling down process, pay attention to your body’s signals. If you start feeling dizzy, lightheaded, or uncomfortable, take a break and rest until you feel better. This simple post-sauna routine ensures a safer and more enjoyable sauna experience.
The Bottom Line
When searching for the healthiest type of sauna, it all comes down to your personal needs and health objectives. Traditional saunas are revered for improving cardiovascular health and reducing stress.
In contrast, infrared saunas provide deep tissue stimulation, ideal for soothing muscle aches. And steam rooms prove helpful in relieving congestion and improving skin health.
It’s essential to acknowledge that sauna use may not suit everyone. Individuals with specific health conditions should consult a healthcare professional before incorporating sauna sessions into their routine.