Heat therapy has been used all over the world for thousands of years, as a natural remedy and a source of relaxation. Some people develop a personal preference between saunas and steam rooms, but have you ever wondered which one is better for overall health/wellness?
In this blog, I’ll explore the similarities and differences between wet and dry heat therapy, helping you understand how each works. By the end, you’ll have a clearer understanding to help you make informed choices for your wellness routine.
heat therapy
Heat therapy has a long history, dating back thousands of years, with roots in many cultures around the globe. Ancient Egyptians, Greeks, and Romans all harnessed the power of heat for its therapeutic benefits, using methods like saunas and warm baths to promote relaxation and healing. Today, heat therapy continues to play a significant role in wellness practices.
what's a sauna?
Saunas, often referred to as “dry saunas,” generate heat through hot rocks, reaching temperatures between 180 and 200 degrees Fahrenheit, with humidity levels typically ranging from 10% to 60%. This dry heat creates a warm environment that encourages sweating and relaxation.
In contrast, infrared saunas utilize light to produce heat. Rather than warming the surrounding air like traditional saunas, infrared saunas directly heat the body. This method allows for a more intense and penetrating heat experience at lower temperatures, making it appealing for those seeking the benefits of heat therapy without the extreme heat of conventional saunas.
Important considerations:
- Hydration: It’s crucial to stay well-hydrated during sauna use, as sweating can lead to dehydration.
- Time limits: Saunas can be intense, and staying inside for prolonged periods may lead to overheating or dehydration. Most recommendations suggest limiting sauna sessions to 15-20 minutes per session.
- Health conditions: Individuals with certain health conditions (e.g., heart disease, respiratory problems, skin conditions) should consult with a healthcare professional before using a sauna.
what's a steam room?
Many steam rooms incorporate essential oils like eucalyptus. The combination of heat, humidity, and aromatherapy creates a unique environment.
Important considerations:
- Hydration: It’s important to drink plenty of water before and after using a steam room to replace fluids lost through sweating.
- Time limits: Prolonged exposure to high heat and humidity can lead to dehydration, so it’s recommended to limit steam room sessions to 15-20 minutes.
- Health conditions: Individuals with certain conditions like cardiovascular issues, respiratory problems, or skin conditions should consult a healthcare professional before using a steam room.
sauna vs. steam room similarities
Both saunas and steam rooms are heated spaces that have been studied extensively for their health benefits, and the science supports a variety of positive effects on the body and mind.
Promotes detox –
- Sauna: Sauna sessions promote heavy sweating, which helps the body eliminate toxins such as heavy metals (e.g., lead, mercury), chemicals, and environmental pollutants that can accumulate in the body. This process can help the liver and kidneys work more efficiently in processing and eliminating waste.
- Steam room: Like saunas, steam rooms promote sweating, which helps eliminate toxins from the body, including environmental toxins and metabolic waste.
Improved cardiovascular health –
- Sauna: Sauna use can improve circulation by dilating blood vessels and promoting better oxygenation of tissues. This effect is similar to the benefits of moderate exercise. Regular sauna use has been associated with lower blood pressure, possibly due to improved endothelial function and enhanced relaxation of blood vessels. Several studies, particularly in Finland, have shown that frequent sauna use (4-7 times per week) is linked to a reduced risk of heart disease and stroke.
- Steam room: While steam rooms can also increase heart rate due to the heat leading to improved circulation, they do not have as pronounced an effect on blood pressure and heart function as saunas. The impact on cardiovascular health tends to be less intense compared to the dry heat of a sauna, but steam rooms still help enhance circulation and promote vascular health.
- Sauna: The heat from a sauna increases core body temperature, which can stimulate the production of white blood cells. These cells play a crucial role in fighting infections and boosting the body’s immune response. Regular sauna use has been linked to fewer colds, flu, and upper respiratory infections due to the boost in immune function. Some studies have also shown that sauna use can help reduce the duration and severity of illnesses when they do occur
- Steam room: Just like with a sauna, the elevated body temperature induced by steam room use can stimulate the immune system, encouraging the production of white blood cells that help fight off infections. Steam helps open airways and promotes the removal of mucus and bacteria, which can reduce the risk of respiratory infections.
Muscle aches and recovery –
- Sauna: Due to the cardiovascular effect triggered from the heat of saunas, the blood vessels dilating can offer relief for sore joints and muscles.
- Steam room: The moist heat is excellent for relieving joint stiffness, muscle tension, and inflammation. The added humidity helps keep the muscles and tissues moist and flexible, which may be more soothing for people with certain types of muscular pain.
Skin health –
- Sauna: Sweating in the sauna helps open pores and cleanse the skin by flushing out toxins and impurities. This can contribute to improved skin tone and texture. Heat exposure may stimulate the production of collagen, which helps maintain skin elasticity and reduce wrinkles over time. Some studies suggest that sweating from sauna use can help reduce acne and other skin conditions by promoting detoxification.
- Steam room: The moist heat in steam rooms helps hydrate the skin, improving its elasticity, texture, and appearance. The steam helps open pores, making it easier to remove dirt, oils, and impurities, which may promote clearer skin. Steam can help reduce acne by unclogging pores and helping to remove excess oils and bacteria from the skin. Regular use may help reduce the frequency of breakouts. The increased circulation from steam room use can give the skin a healthy glow and improve its overall tone.
Improved sleep –
- Sauna: The relaxing effects of sauna use have been shown to improve sleep quality, helping people fall asleep faster and enjoy deeper rest. The process of heating and cooling the body can induce a sleep-friendly state.
- Steam room: Like saunas, steam rooms promote relaxation, but the moist heat might feel more soothing to some individuals.
Mental and emotional health –
- Sauna: The heat in a sauna induces a relaxation response in the body by stimulating the production of endorphins, the “feel-good” hormones. Spending time in a sauna offers an opportunity for mindfulness, meditation, and mental relaxation, leading to improved mental clarity and focus.
- Steam room: The humidity of a steam room provides a calming, enveloping sensation that can be highly relaxing and meditative. The atmosphere of the steam room is often more conducive to deep breathing and mindfulness practices.
On the other hand, it’s important to be mindful of heat exhaustion while using either. Both can lead to dizziness, dehydration, and nausea.
sauna or steam room?
There are shared benefits with using a sauna or a steam room. There are also benefits unique to each. So attune your wellness practice to your current needs.
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Saunas tend to offer more intense heat and sweating, which is better for deep detoxification, cardiovascular benefits, and muscle recovery. They are ideal for improving circulation and relieving muscle stiffness, as well as providing mental relaxation and stress relief.
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Steam rooms, on the other hand, provide a more soothing, moist environment, which is excellent for respiratory health, skin hydration, and relieving joint pain. They are also more beneficial for people with respiratory conditions like asthma or sinus issues due to the high humidity.
Both saunas and steam rooms offer relaxation and mental health benefits, but the main differences lie in their moisture content, which has a significant impact on skin, respiratory conditions, and overall comfort.
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