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How to Use Sauna and Steam Room: A Beginner's Guide - bodybud

How to Use Sauna and Steam Room: A Beginner's Guide

Welcome to our sauna blog, where we explore the world of health and wellness. In today's article, we'll uncover the secrets behind fast sauna health hacks and how to quickly detox your body quick! Saunas have gained popularity for their natural detoxification effects, rejuvenating our bodies and promoting overall well-being. Join us as we delve into the science behind saunas, their unique benefits, and strategies to maximise your detox experience. Discover the power of sweating it out in a sauna, from improved circulation to reduced stress levels. Get ready to embark on a transformative journey of detoxification and rejuvenation through fast sauna health hacks.

What Are the Different Types of Saunas and What Is Best for Me?

There are several different types of saunas, each with unique features and benefits. Here are some of the most common types of saunas:

1. Traditional saunas, also known as Finnish saunas, are the most popular type of sauna. They are heated with hot rocks or wood-fired stoves, and the temperature can range from 170-190°F. Traditional saunas use dry heat and low humidity, making it easier for the body to sweat and release toxins.

2. Infrared saunas use light to create heat, which penetrates the body and raises its core temperature. They are usually heated to a lower temperature than traditional saunas (120-140°F) and have higher humidity. Infrared saunas are believed to provide positive benefits such as pain relief, improved circulation, and increased metabolism. Infrared Saunas are our go-to choice when picking saunas as the heat up the body from inside rather than the environment the body is in.

3. Hybrid saunas offer both, infrared and traditional capabilities.

3. Steam saunas and steam generators use steam to heat the body. They are usually heated to around 110°F with high humidity, which opens the pores and allows for deeper cleansing of the skin. Steam saunas are particularly beneficial for people with respiratory issues, as the steam can help clear the lungs and sinuses. To find out more about unlocking the secrets to better breathing, read our salt therapy blog for more information.

4. Portable saunas are designed for home use and are smaller and more affordable than traditional saunas. They come in a variety of styles, including infrared and steam options.

The main difference between these types of saunas is the method used to produce heat. Traditional saunas use a wood-fired stove or hot rocks, while infrared saunas use light, and steam saunas use steam. Each type also has unique benefits, such as detoxification, pain relief, and improved skin health. When choosing a sauna, consider your individual needs and preferences to find the one that best suits you.

What Are the Health Benefits of Using a Sauna?

Studies have shown that regular sauna use can improve cardiovascular health in that it can lower blood pressure and improve blood flow, leading to a reduced risk of heart disease and stroke. Additionally, saunas can also improve your overall cardiovascular fitness by increasing your heart rate and stimulating your circulatory system. There is also the psychological factor of improved dedication & willpower when going through a sauna session as it will act as stressors on the body if it is not acclimatised to the usage.
Another benefit of saunas is detoxification. Sweating in a sauna can help your body draw out toxins, unnatural chemicals and impurities, improving your overall health and well-being. This is especially important for those who live in polluted environments or consume a lot of processed foods and drinks.

Saunas can also help reduce stress levels. The heat and relaxation of a sauna helps reduce the levels of cortisol in your body, which is the hormone that causes stress. Additionally, saunas stimulate the production of endorphins, which are natural painkillers that help you feel relaxed and happier. If you suffer from chronic pain, saunas can also provide pain relief. Heat therapy has been used for centuries to help alleviate pain, and saunas are not an exception. By relaxing your muscles and improving blood flow, saunas can help reduce inflammation and pain in your body. Improvements in skin health is also a big factor. The heat and humidity of a sauna can help stimulate the production of collagen and elastin, which are essential for healthy skin and can leave skin feeling soft and smooth.

How Do I Use a Sauna and Make It a Routine?

Firstly, it's important to take some precautions before using a sauna. If you have any underlying medical conditions, such as high blood pressure, heart problems, or diabetes, you should consult your doctor before using a sauna. It's also important to avoid using a sauna if you're pregnant, as the high heat can be dangerous for your baby.
When preparing for a sauna session, you should wash and dry off before using to ensure that your skin is clean and dry. You could also give your face and body a full exfoliation and scrub; however, we recommend doing this no more than once or twice per week and always listening to your skin and adjusting your routine as needed. This will get rid of all your dead skin cells at the top layer of your skin. This can make it easier for sweat and other fluids to flow out of the skin and improve the skin's ability to release toxins, including heavy metals, environmental pollutants, estrogenics and other harmful substances that the body may be trying to eliminate. It explains how in every day life we are exposed to these substances which disrupt our hormones and he provides the best protocols we can use to work around these in our environment.

You should also bring a towel and a steel water bottle with filtered water into the sauna before beginning your session. This will keep you hydrated and allow you to remove excess sweat. We say a steel water bottle as some types of plastic water bottles are known to contain estrogenic chemicals such as BPA or BPS. When mixed with high temperatures, these chemicals can leech into the liquid and contaminate the water that is being consumed.
If you are alone, the preference would be to go naked or if you are with others, clean loose-fitting clothing will do the trick. Many people prefer to wear a swimsuit or a towel, but it's entirely up to personal preference so experiment with what works.

It's generally recommended to start with a 10 minute session and gradually increase the time as you become more accustomed to the heat. However, it's important not to stay in the sauna for too long, as this can be dangerous and lead to dehydration or heat stroke. Always follow manufacturer guidelines and listen to your body. Take breaks as needed. After your sauna session, it's important to cool down slowly. This can be done by taking a cool shower or jumping into a pool (if you have one), but it's important not to shock your body with too cold of water too quickly. You should also take some time to relax and cool down before leaving the sauna to ensure that your body has time to adjust to the temperature change. To make the most of your sauna experience, try incorporating it into a routine. Some people prefer to use the sauna in the morning, while others enjoy it in the evening. It's also a great idea to pair your sauna with other activities, such as meditation, breath work or creative thinking. Experiment to see what works best for you and your schedule. The sauna can be an incredible tool for relaxation and health, as long as it's used safely and effectively. By taking the proper precautions, preparing yourself for the heat, and incorporating the sauna into a routine, you can reap all the benefits that it has to offer.

Are Saunas Easy To Maintain?

Maintaining a sauna is crucial for getting the most out of your experience, and it's not as hard as you might think. When it comes to hygiene and cleaning, it's important to wipe down the benches, backrests, and floors with a clean cloth after each use. It's also recommended to deep clean your sauna every few months to ensure it is free of bacteria and other harmful substances.
In terms of power consumption, it's important to use a timer to regulate the temperature and duration of your sauna sessions to reduce energy consumption and save money. If you have a self-assembly sauna, make sure to follow the instructions carefully and check for any loose or missing screws or bolts periodically. It's also important to maintain the wood finish of the sauna by sanding and resealing it every few years to prevent damage from moisture and wear and tear.

Final Thoughts

Saunas have numerous health benefits that have been scientifically proven, including improved cardiovascular health, detoxification, stress reduction, pain relief, and improved skin health. However, it's important to use saunas safely and respectfully to ensure that you get the most out of your experience.

By following the guidelines we've outlined for using and maintaining your sauna, you can ensure that you are getting a safe and effective experience. Remember to take precautions before using your sauna, prepare for your session, stay hydrated, and cool down properly afterward.

We encourage our readers to try out saunas as part of a healthy lifestyle. By incorporating saunas into your routine, you can improve your overall health and well-being. So why not give it a try and experience the benefits for yourself? We hope you enjoy your sauna experience and use it to improve your health and quality of life.
bodybud have partnered with Health Mate and Insignia to offer high-quality Traditional, Hybrid and Infrared Saunas. Get yours today and reap the rewards of getting hot fast. 

Saunas We Recommend

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  2. Crinnion, W. J. (2011). Sauna as a valuable clinical tool for cardiovascular, autoimmune, toxicant- induced and other chronic health problems. Alternative medicine review, 16(3), 215-225.

  3. Hussain, J., & Cohen, M. (2018). Clinical effects of regular dry sauna bathing: a systematic review. Evidence-Based Complementary and Alternative Medicine, 2018.

  4. Laukkanen, T., Kunutsor, S. K., Khan, H., Willeit, P., Zaccardi, F., & Laukkanen, J. A. (2018). Sauna bathing is associated with reduced cardiovascular mortality and improves risk prediction in men and women: a prospective cohort study. BMC medicine, 16(1), 1-10.

  5. Davenport, T. O., Chalupa, D. C., Chamberlain, J. M., Graham, J. A., & McDiarmid, M. A. (2011). Estrogenic and antiandrogenic activity of a surfactant and preservative used in personal care products. Journal of occupational and environmental medicine, 53(8), 954-956.

  6. Jay, A. (2019). Estrogeneration: How estrogenics are making you fat, sick, and infertile. Scribe Publishing Company.

  7. Lee, J., Shon, J., Kim, D., & Kim, H. (2006). Effects of a far-infrared emitting exercise garment on recovery from maximal exercise-induced muscle fatigue. Journal of strength and conditioning research, 20(4), 873-878.

  8. Masuda, A., Kihara, T., Fukudome, T., Shinsato, T., Minagoe, S., Tei, C. (2005). The effects of repeated thermal therapy for two patients with chronic fatigue syndrome. Journal of psychosomatic research, 58(4), 383-387.

  9. Searle, S. D., & Willoughby, D. S. (2019). The effects of whole-body cryotherapy and cold water immersion on exercise-induced muscle damage: A systematic review and meta-analysis. PeerJ, 7, e7428.


Please consult with a healthcare practitioner before attempting any protocols or methods described in this blog. They are for informational purposes only. The author and publisher are not responsible for any adverse effects resulting from the use or application of this information.

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