In our rapidly evolving world, prioritising our well-being has become paramount. One practice that has seen a surge in popularity due to its relaxation and myriad health benefits is the sauna.
Although saunas are enjoyed by individuals of all genders, the unique physiological makeup of women allows them to derive exceptional benefits from regular sauna sessions.
In this article, we will explore the incredible advantages that saunas offer specifically for women's well-being, focusing on both physical and mental benefits, making saunas an integral part of a comprehensive self-care routine.
Infrared Saunas Safety for Women
Infrared sauna bathing is much more than a relaxation haven—it triggers several changes in hormone secretion, some similar to stress responses, while others are unique to the sauna experience. So, how can you ensure you are practising sauna regularly, and safely so that it does not interfere with the likes of menstruation or breastfeeding? Let's delve deeper.
Should Women Use Saunas?
Yes, for the potential benefits of infrared saunas, frequent sauna bathing for women is a valuable tool to improve mental health, skin health and heart health. Some research even indicates that long-term sauna bathing may help lower blood pressure in patients with hypertension and improve issues with chronic congestive heart failure! The dry heat from a hot sauna not only benefits women but also men, alike!
How Long Should a Woman Sit in a Sauna?
While there's no one-size-fits-all answer for how long you should stay in a sauna, sauna exposure typically last around 15-20 minutes. You can use a sauna for different lengths of time depending on the sauna benefits you want to achieve, like weight loss or detoxification. The most important aspect to receive sauna benefits is to listen to your body and your current circumstances (are you on your period or not) and adjust accordingly.
What Do Women Wear in a Sauna?
Sauna etiquette can vary by country and culture. In some places, it's common to wear a towel, while in others, nudity is the norm. To ensure a comfortable experience, it is advisable to check the rules of the sauna you plan to visit.
Traditional saunas and infrared saunas work differently, and going naked in an infrared sauna is more important than in a traditional sauna or steam room. This is because far infrared saunas utilise infrared light to penetrate deep into the body, causing skin temperature rises from the inside out. Therefore, no obstruction between the infrared rays and the skin is necessary.
At the end of the day, choose what makes you feel comfortable, whether that be wearing a bra or not.
When Should You Not Go in a Sauna?
People with certain conditions, such as unstable angina pectoris, recent myocardial infarction, severe aortic stenosis, and atopic dermatitis, should avoid saunas. Also, avoid alcohol consumption during sauna baths.
Health conditions such as kidney disease, fatal cardiovascular disease, high blood pressure, heart disease and even Alzheimer's disease should all seek medical attention to avoid sauna risks.
Now that we've cleared the basic 101's of sauna bathing, let's look at its effects on women specifically.
The Hormonal Benefits of Sauna for Women
The interplay of hormones, menstrual cycles, and fertility is a delicate dance that happens each month. In this context, the sauna emerges as a surprisingly beneficial player. While it's a well-known haven for relaxation, the physiological benefits it offers to women are less explored.
The wet heat of traditional steam saunas triggers several changes in hormone secretion, some of which resemble those induced by stress, while others are specific to the sauna experience.
For instance, being in traditional saunas can increase the secretion of the antidiuretic hormone and activate the adrenal glands and kidney function.
But what about its effects on female-specific hormones and processes like menstruation and fertility?
What Does a Sauna Do For a Woman? Infrared Sauna Health Benefits
Are saunas healthy or harmful for women? The benefits of saunas for women are generally the same as for men in most instances. That's because using a sauna causes blood vessels to dilate, providing health benefits to blood pressure as blood flow increases. Below we've outlined some more specific sauna benefits that may, or may not, be of more interest to females:
- Detoxification and Purification: Saunas offer an efficient way for women to detoxify their bodies. The profound sweating triggered by sauna sessions assists in eliminating toxins, heavy metals, and other harmful substances. Given that women often have heightened levels of certain toxins due to cosmetics, personal care products, and hormonal factors, regular sauna use can help purify their systems.
- Skin Rejuvenation: The heat and steam of the sauna hold remarkable benefits for women's skin. Regular sauna bathing enhances blood circulation, leading to increased oxygen and nutrient delivery to the skin cells. This improved blood flow aids in skin rejuvenation, resulting in a more youthful appearance, reduced acne, and a healthy glow. Furthermore, saunas assist in opening up pores and clearing out impurities, further improving overall complexion.
- Stress Relief and Mental Well-being: Modern life comes with its fair share of stress and anxiety, and women are not immune to these pressures. Saunas provide a serene and soothing environment that promotes relaxation and stress relief. The sauna's heat helps release endorphins, the body's natural mood enhancers, which can alleviate symptoms of anxiety and depression. Also improving sleep quality, providing women with a refreshing and restful experience.
- Hormonal Balance: Women's hormonal balance can be a sensitive issue, with imbalances potentially leading to various problems such as menstrual irregularities, brain fog, and hot flushes. Saunas can assist in regulating hormonal levels by stimulating the production of endorphins, which can counteract hormonal imbalances. Additionally, the enhanced blood circulation resulting from sauna use supports hormonal equilibrium, offering women a natural and holistic approach to managing their well-being.
- Muscle Relaxation and Recovery: For active women, saunas can be a fantastic tool for muscle relaxation and recovery. The heat and steam from saunas aid in dilating blood vessels, promoting improved circulation and oxygen flow to muscles. This helps in reducing muscle tension, relieving post-workout discomfort, and improving overall muscle recovery. Whether participating in intense exercise or simply seeking to relax, saunas can be a valuable addition to a woman's fitness routine.
Does Sauna Increase Estrogen?
While sauna use can stimulate the secretion of several hormones, the relationship between sauna use and estrogen levels is not fully understood.
However, sauna use has been observed to increase the levels of other hormones, such as growth hormone and prolactin. Prolactin in particular showed a significant increase in both men and women, which might be linked to the feeling of pleasure experienced during a sauna session.
Does Sauna Affect Female Fertility?
Interestingly, studies have found that sauna bathing does not impact fertility in women. Some therapies even utilise saunas as a means to improve fertility in women due to the stress relief and increased blood flow benefits. However, normal pregnancy rules still apply to sauna-ing, and if you are pregnant or breastfeeding it is recommended to avoid saunas completely, as well as other heat therapies.
Is Sauna OK During IVF?
Sauna bathing, despite its many health advantages, is usually discouraged during an IVF cycle. This is because heat is recognised as a teratogen, with the potential to induce birth defects and possibly result in a miscarriage.
Thus, following an embryo transfer, it's wise to steer clear of hot tubs or saunas. Nonetheless, you're absolutely free to enjoy warm showers.
However, emerging data suggest that ozone sauna therapy (OST) combined with pulsed electromagnetic field therapy (PEMF) could potentially serve as therapeutic adjuncts for female reproduction, including those undergoing in vitro fertilisation (IVF).
Studies have shown an increase in the number of embryos formed and endometrial lining thickness after OST + PEMF treatment. This is new and emerging data, however, and does not substitute for the recreational use of sauna therapy when undergoing IVF or during pregnancy.
Does Sauna Affect Your Period?
Sauna use has been observed to cause temporary increases in menstrual flow due to enhanced blood circulation. However, these changes are transient and typically not a cause for concern. Let's look closer at this link.