Tradition and culture of the sauna
The sauna session has a long tradition, especially in Nordic countries such as Finland, Sweden and Norway. There, the sauna is a firm part of everyday life and culture. It serves not only relaxation, but also sociability and well-being. In these countries it is customary to go to the sauna several times a week, and the ritual is firmly anchored in social life.
The most important effects of the sauna
1. Boosting circulation and cardiovascular training
The heat in the sauna causes the blood vessels to widen, which stimulates circulation and can temporarily lower blood pressure. Cold, by contrast, leads to a narrowing of the vessels. The alternation between the hot sauna and subsequent cooling down – for example through a cold plunge pool or a cold shower – trains the circulation and promotes the body's ability to adapt to temperature differences. This training can strengthen the cardiovascular system and contribute to improved well-being.
2. Relaxation of the muscles
Thanks to the warmth, muscular tension can be released and pain relieved. Especially after intense physical exertion, a sauna visit acts like a natural recovery session.
3. Potential strengthening of the immune system
Regular sauna sessions can probably increase the number and activity of white blood cells, which play a central role in immune defence. Some studies suggest that regular sauna use can strengthen the immune system. An overall healthy lifestyle is, however, just as decisive for a strong immune system.
4. Detoxification through sweating?
The heavy sweating in the sauna helps to excrete toxins and waste products through the skin. Even if this effect is not clearly proven scientifically, the idea seems logical. Important: right after the sauna you should always shower, so that the body does not reabsorb the excreted substances, just as after training.
5. Deep relaxation and stress relief
The alternation of intense heat and subsequent cooling brings about deep relaxation. Many people report a noticeable drop in stress and improved sleep quality after a sauna session.
6. Positive effects on the skin
Sweating opens the pores and can help to cleanse and regenerate the skin. Especially in the case of skin blemishes, this can have a supportive effect and contribute to a healthier complexion.
7. Soothing for the airways
The moist, warm air in the sauna moistens the mucous membranes and eases breathing. Especially with colds and respiratory illnesses, many find this effect soothing.
8. Extending life expectancy?
Studies from Nordic countries have shown that regular sauna visits – ideally several times a week – are associated with increased life expectancy and a reduced risk of cardiovascular disease and other chronic ailments. These findings suggest that sauna use can have positive effects on health. It is important to note, however, that further research is needed to fully understand these connections.
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Practical tips for the sauna visit
- Duration and repetitions: a sauna session should last between 8 and 15 minutes, depending on how you feel. Between sessions, breaks of at least 15 minutes are important. Per visit you can do one to three rounds – depending on your preference. Beginners should stick to a single round at first.
- Temperature: the temperature in the sauna is usually between 70 and 100 degrees Celsius. If that is too hot for you, you can take a seat on the lower benches, where it is a little cooler. For beginners, lower temperatures from 60 °C are recommended, to get used to the heat slowly.
- Cooling down: after every sauna round comes the cooling down. Start with cold pours on the legs and arms and work your way towards the heart. This is gentler on the circulation.
- Warm-cold alternation: make use of the option to combine the sauna round with cold applications. The alternation of heat and cold trains the circulation and can enhance the health effects. Advanced users can deliberately make these switches more intense, while beginners should start with short cooling-downs.
- Number of sauna rounds: during a sauna visit, two to three rounds are customary. But you can also stick to a single round if you prefer.
- Rest phases: between the sauna rounds you should take rest phases of at least 10 to 15 minutes, to give the body time to recover.
- Fluid intake: drink plenty of water or unsweetened tea before and after the sauna, to make up for the loss of fluids.
- Cultural aspects and practical notes: in Switzerland there are both mixed saunas and those separated by gender. Find out in advance about the arrangements at the sauna in question. If you feel uncomfortable in mixed saunas, choose a gender-separated facility. Also pay attention to the dress code; in many saunas it is customary to sauna without swimwear, with a towel used as an underlay. Respect the quiet of other guests and avoid speaking loudly.
- Optimal time of day: many find the late afternoon or early evening ideal for a sauna session. It helps you unwind after a demanding day and can promote sleep. Directly before going to bed, however, the heat could have a stimulating effect. Others prefer the morning, to start the day feeling fresh. Choose the time that best suits your rhythm.
Conclusion
The sauna combines centuries-old tradition with modern health benefits. Whether cardiovascular training, the respiratory system, skin care, immune-system strengthening or deep relaxation – the positive effects of a sauna session are manifold. What matters is using the sauna according to your own needs, paying attention to the right duration and temperature, and supporting the body through rest and fluid intake. At the same time, the sauna session is a moment of calm that brings body and mind into harmony. Whether as a weekly routine or an occasional wellness highlight – a sauna session is a treat for body and mind.
