Sauna ABC: How to sweat your way to good health!Especially in winter, many people long for comfortable warmth and relaxation. So how about a visit to the sauna? Sauna sessions not only relax you, they are also very healthy by the way. If you take a sauna and sweat properly, you do something good for your body – from the inside and from the outside. So off to the sauna with our sauna ABC!
Where does the sauna come from? The beneficial infusion was named after the Finns. So the Finnish word sauna translated into German means something like "Schwitzstube". However, the first origins of so-called sweat baths can be found in faraway Asia. People dig holes in the ground. Put stones heated in the fire. The hot stones were doused with water, heating the air. That produced the water vapor.
At that time, people believed that sweating frees the soul from evil spirits and purifies it. That is why saunas were also a spiritual place for a long time.
With the Olympic Games of 1936 the sauna came to Germany for the first time. Finnish athletes requested a small sauna for regeneration after their competitions. The director Leni Riefenstahl filmed the naked athletes sweating together. Showed these nude scenes later in the propaganda movie "Olympia – Feast of Beauty". Thus the Saunakult sp
Is saunas healthy?
Strengthening the immune system
Regular saunas strengthen the immune system. The extreme change between heat. Subsequent cooling down trains the body's own defense system. By the strong blood circulation certain defense materials and immune cells in the body are mobilized as can be prove. Thus, going to the sauna is the ideal training program for the immune system.
Heart and circulation get going
Taking a sauna has a very positive effect on the cardiovascular system. The alternation between heat and cold leads to relaxation and well-being. Only recently, researchers from the Finnish KIHD study (Kuopio Ischaemic Heart Disease Risk Factor Study) reported that the risk of cardiovascular disease can be reduced by regular sauna visits.
Good for lungs and respiratory system
The respiratory tract is positively stimulated by the hot air. The warm and humid air provides a strong blood supply to the mucous membrane of the lungs. Ensures a higher oxygen uptake. Those who have bronchial problems should go to the sauna regularly.
Relaxation for the muscles
The warm-cold alternation relaxes the muscles and also stimulates the metabolism in bones, tendons and ligaments. The high temperature boosts the production of serotonin and endorphins. These happiness hormones in turn reduce muscle tension and even relieve pain. Athletes can protect themselves from sore muscles by taking a sauna after a workout.
Balm for the soul
A visit to a sauna and the associated relaxation have a very positive effect on the psyche. The mental condition is strengthened by sauna bathing. Rest and regeneration provide stress relief and recovery.
Which saunas are there?
Finnish sauna
– Classic sauna form – temperature: 80 to 120 °C – humidity: 10 % – duration: max. 15 – 20 minutes
Earth sauna
– Primitive form of sauna, also called log cabin sauna – Temperature: up to 110 °C – Duration: max. 15 – 20 minutes
Biosauna
– Gentler variant of the Finnish sauna – Temperature: 40 to 60 °C – No infusions – High humidity – Duration: 30 minutes
Banya sauna
– Russian sauna – Temperature: up to 110 °C – Beer is often infused – Birch twigs are used to stimulate blood circulation – Duration: 15-20 minutes
Tepidarium
– Roman warming room – Temperature: 38 °C – Low humidity – For people with weak circulation – Duration: 30-40 minutes
Steam bath
– 100% humidity – Acts like a permanent inhalation – Temperature: 40-50 °C – Effective for respiratory diseases – Duration: 15-30 minutes
Sauna ABC: Tips and etiquette for those who like to sweat 1. What must be in the sauna bag? Two large towels: one as a base in the sauna. One to dry off after showering. Bathrobe, bathing slippers as well as sufficient drinking water – min. one liter.
2. What to eat before visiting the sauna?
A too full, but also too empty stomach can lead to circulatory problems during sauna bathing. Eat light food beforehand, such as salad, fruit or nuts. Refrain from using onions and garlic the day before to avoid unpleasant smelling vapors. Drink enough water beforehand. Take minerals afterwards if needed! Product recommendations can be found further down in the text (click here) .
3. Never sick in the sauna!
For people with a cold, a visit to the sauna can be an extraordinary strain and damage your circulation. Also the danger of infection for fellow sweaters is very high. Therefore: Do not get sick in the sauna!
Attention: People with cardiovascular problems or older age must check with your doctor when going to the sauna. In case of inflammations, open wounds, varicose veins or thromboses, sauna should be avoided.
4. Shower hygiene
For your own hygiene and that of your fellow human beings, the following applies before going into the sauna: take a shower! To remove sweat, dirt and cosmetic residues. Avoid strongly scented perfumes, deodorants or shampoos on sauna day.
Just shower off with water between each additional sauna session.
5. Nothing but a towel
In Germany and many other countries, sauna use is naked. That is, without any form of bathing clothes. This is primarily due to the fact that clothing is extremely unhygienic when sweating. Also substances prevent the evaporation. Thus the cooling of the body.
What is allowed and required: A towel! This serves to absorb the sweat. Be careful not to leave sweat on the sauna benches.
6. Start slowly
Especially as a sauna beginner, there is one crucial sauna tip: stop the sauna session if you feel unwell, weak or dizzy. Are you unsure? Then ask a sauna master for advice.
For a slow start try a light sauna to max. 60°C. For beginners the bio sauna is particularly well suitable. If only hot saunas above 90°C are available, sit on the benches in the lower area. Here the heat is not as strong as on the upper benches.
Do not forget the time! In a sauna there are usually hourglasses. These usually measure periods of 5-20 minutes. At the beginning never sweat in the sauna for more than 15 minutes. Optimal are 2 to three sauna sessions of 8 to 12 minutes each.
7. Sauna etiquette: be considerate and keep your distance
A sauna lives on heat. Enter saunas as quickly as possible to minimize the escape of heat. Already present sauna-goers greet you with a silent gesture of greeting. Loud conversations or animated discussions are taboo!
Staring at and eyeballing other guests is strictly forbidden! The exchange of affection is also an absolute no-go!
Always keep the usual distance of about 30 centimeters from sauna guests.
8. Do not disturb the infusion
The highlight of any visit to the sauna is the infusion! Opening the sauna door allows steam and essential oils to escape. Therefore, we should refrain from entering or leaving the sauna during an infusion.
9. Essential cool down and rest
During the sweating process, the vessels are dilated, and when they cool down, they contract again – this promotes blood circulation, the muscles relax and the metabolism is boosted.
Treat your body, if possible also plentifully fresh air and beverages such as water or juice spritzers. Additional moments of rest can enhance relaxation.
Sweat baths increase life expectancy
In our hectic times, which are characterized by permanent time prere and few relaxation phases, saunas are very beneficial for us. Going to the sauna brings body and mind into harmonious balance. Rest, peace and relaxation act as a balm for our soul. Regular sauna even contributes to the prevention of diseases of civilization. The effect strengthens preventive health. In addition, the heat has been shown to boost the production of happy hormones, thus positively affecting mood. Researchers at the University of Eastern Finland have found that regular sauna use reduces mortality and thus increases life expectancy. It warms the heart directly!
Sauna against skin aging: A natural fountain of youth
Sauna sessions have a particularly positive effect on the skin. The high sauna temperatures provide optimal conditions for our skin. Due to the increased blood circulation, harmful substances are removed more quickly. With a cold shower, the vessels contract, then the skin becomes nice and rosy and a pleasant feeling of warmth sets in. In addition, the high humidity contributes to a higher moisture content of the skin and slows down the aging of the skin. Sauna is a real fountain of youth for our skin!
