Regular sauna visits strengthen the cardiovascular system, enhance sleep quality, and improve the body’s stress adaptation. This was stated to “Gazeta.Ru” by Valeriy Litvinov, a senior researcher at the Department of Chemistry and Biotechnology at Perm Polytechnic University, and a Candidate of Medical Sciences.
According to the expert, from a scientific perspective, a sauna involves the controlled, short-term exposure of the body to elevated temperatures. This gently raises body temperature and triggers a set of protective responses.
Specialists consider hormesis to be one of the fundamental mechanisms involved. Hormesis describes how mild stress stimulates restorative processes, thereby increasing the body’s resilience to adverse factors. Heat shock proteins play a crucial role, assisting cells in repairing damage.
Inside the steam room, blood vessels dilate, leading to improved microcirculation and better oxygen supply to tissues. Heart rate can increase to 100–150 beats per minute, and the volume of blood pumped by the heart rises by 70% compared to a resting state.
Many individuals opt for contrast treatments after the steam room, such as cold showers, plunges into pools, or snow bathing, which further condition the blood vessels. The specialist cautions that such extreme procedures with drastic temperature shifts can be hazardous for unprepared individuals. Gradual acclimatization, ideally after consulting a physician, is recommended to mitigate the risk of sudden blood pressure spikes.
Heat exposure also contributes to reducing the stress hormone cortisol levels by promoting the production of endorphins. This, in turn, helps to lessen anxiety, boost mood, and improve sleep quality.
However, saunas are not suitable for everyone. Contraindications include recent heart attacks or strokes, acute infections, epilepsy, and a range of other medical conditions. Furthermore, entering the steam room while under the influence of alcohol is prohibited.
For others, visiting a sauna once or twice a week is considered optimal. This can involve several sessions of 5–10 minutes each, interspersed with necessary rest periods and rehydration.
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