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桑拿的健康益处

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Saunas have been around for hundreds of years as a relaxing and therapeutic practice. (1)芬兰人每周或更常常享受桑拿浴室 - 我们可能想要采用的习俗。请继续阅读,了解常规桑拿使用的许多健康益处,两者在健康的人和各种健康状况的患者中。

There are many health benefits of saunas.
Saunas are more than just a method of relaxation. There are significant health benefits that come from engaging in regular sauna use. istock.com/Sportstock

Saunas are common in spas and are popping up in fitness centers across the United States. Most people find a sauna relaxing after a spa treatment or a workout. Saunas might not only感觉good but could also be advantageous for your health. In the past two decades, dozens of studies have reported health benefits from regular sauna use.

Saunas: Dry, Steam, or Infrared

桑拿有三种品种:干燥,蒸汽和红外线。干式桑拿基于传统的芬兰桑拿,湿度低,高温,从80至100°C(176至212°F)。(2)蒸汽桑拿有更高的湿度,因此不能像干桑拿一样热。蒸汽桑拿比干桑拿更令人不安,压力很大。(3)

Infrared saunas, like in Japanese Waon therapy, use infrared radiation lamps that emit both visible and infrared light. Far-infrared saunas emit longer wavelengths of infrared light that penetrate tissue to 0.1 mm deep. Near-infrared saunas emit shorter wavelengths that can penetrate the body up to 5 mm. (1)由于深层组织渗透,红外桑拿浴在冷却器温度下操作而不是干桑拿,同时仍加热身体。

在桑拿浴室中的身体发生了什么

桑拿浴蒸汽非常热,实际上,身体通常通过出汗冷却的手段不能弥补极端热量。结果,口腔温度升至3°C(1.8至5.4°F),直肠温度增加至0.9°C(1.6°F),取决于湿度,温度和持续时间。(4,5,6)心率增加了130%。(4)这伴随着心脏输出增加和降低血压。

内分泌系统通过增加几个循环激素来响应热量。(1)生长激素增加,这也是在深睡眠或禁食后发生的。β-内啡肽负责桑拿的“愉悦”和“镇痛”影响,也增加。去甲肾上腺素增加,导致心率增加。(7)

桑拿健康吗?研究报告是这样说的。

单个桑拿会刺激免疫系统。白细胞,淋巴细胞,中性粒细胞和嗜碱性粒细胞计数都增加,这可能转化为较少的疾病。(8)在六个月的研究中,从事常规桑拿浴浴的参与者在同一时间段内比对照组显着更少。(9)

桑拿还可能减少氧化应激,与心血管疾病,癌症和退行性疾病相关联。经过30分钟的好氧锻炼,在桑拿浴室中恢复的男性显着降低了氧化应激的标记比在室温下锻炼的人。(10)

桑拿浴的健康益处

The physiological effects experienced during sauna baths translate to a variety of health benefits, including positive outcomes for cardiovascular health, fitness, and detoxification.

心血管

心脏病曾经禁忌桑拿浴,但越来越多的研究是证明桑拿是安全的,实际上是安全的beneficialfor people with cardiovascular disease. A 2015 prospective study followed 2,315 middle-aged Finnish men for 20 years. Those who frequented saunas the most (four to seven times per week) had a lower risk of sudden cardiac death, fatal coronary heart disease, and fatal cardiovascular disease compared to those who visited saunas two to three times per week or one time per week. (2)令人难以置信的,桑拿使用的增加也与较低的全导致死亡率相关。

大量研究突出了常规桑拿使用的许多心血管益处,特别是可爱(红外)疗法,包括以下内容:

  • increased left ventricular ejection fraction (11,12)
  • 改善exercise tolerance (12,13,14)
  • 增加心输出(15)
  • better prognosis for patients with chronic heart failure (16)
  • 降低的氧化应激标记(17,18)

血压

一氧化氮,血管扩张剂,在桑拿浴期间增加,这可能是一种机制,其可以将桑拿疗法显示为降低血压。(17) Frequenting the sauna twice weekly for three months decreased blood pressure in hypertensive men from 166/101 mmHg to 143/92 mmHg, a result similar to taking one blood pressure-lowering medicine. (1,19)

Exercise is often advised for hypertensive patients, but combining sauna use with exercise for eight weeks lowered diastolic blood pressure 1.8 times greater and systolic blood pressure 3.3 times greater than just exercise alone. (1)从事两个活动的患者也失去了更体重和体脂。

Lipid profiles

常规桑拿疗法也可以改善脂质曲线。在健康的年轻男性中,在桑拿浴治疗三周后,总胆固醇和LDL胆固醇减少,血浆体积增加。(20)在健康的年轻女性中,总胆固醇和LDL胆固醇减少,而HDL胆固醇在桑拿疗法两周后增加。(21)

健身

至少部分由于其心血管益处,桑拿使用可以提高运动性能。在交叉研究中,跑步者在常规桑拿疗法后具有更好的耐力和更高的血浆红细胞体积。(22)骑自行车的人也受益于桑拿疗法,通过增加血浆体积和循环试验后更好的心率恢复所示。(23)

解毒

We are exposed to thousands of环境毒素,我们还不了解绝大多数的长期健康影响。作为一种排毒手段出汗是一种有争议的话题,但是我们的汗水含有毒素,如BPA,邻苯二甲酸盐和重金属。(24,25,26)在具有更高有毒的身体负担的人中,汗液中的毒素的浓度可能超过血浆或尿液的浓度,表明汗水增加可以帮助摆脱有害物质的身体。(27)

在几项小型研究中,排毒治疗含有桑拿浴浴。使用运动,营养支持和桑拿疗法成功地对甲基苯丙胺暴露进行治疗。(28) Women with occupational exposure to solvents improved after therapy that included sauna use. (29) In a case report, a patient recovering from mercury poisoning used sauna sweats to help recover after chelation therapy. (30)使用桑拿来帮助排毒是一个有前途的选择,但进一步探索理解需要的机制。

额外的好处

许多其他积极的health outcomes have been linked to sauna use:

  • 减少患者疼痛fibromyalgia31)
  • reduced fatigue, anxiety, and depression in individuals with慢性疲劳综合征32)
  • 较低的风险Alzheimer’s和痴呆症,桑拿使用增加(33)
  • 改善relaxation and mental complaints in patients with抑郁34)
  • 改善insulin sensitivity35)
  • 改善respiratory症状,包括重要的容量,微小通风和肺部迫使呼气量(36,37)

许多人在桑拿浴室的身体经历类似于运动 - 增加心率,一氧化氮,急性代谢率和氧气消耗时会发生什么。(38,39,40) Many of the benefits of saunas discussed above are also benefits of regular exercise, probably not coincidentally.我并不建议您使用每日桑拿浴浴更换您的体重升降和瑜伽,但将桑拿含入您的健康常规可能是一种健康的补充。

Who Should Avoid the Sauna?

Recommendations on who should avoid saunas have changed over the years. Althoughpregnancyand saunas are often contraindicated, several studies have concluded that saunas are not teratogenic (i.e., they don’t disturb the development of the fetus) in healthy women. (41,42,43,44)但是,一项研究报告说,桑拿浴室在母亲或父亲和母亲的早期使用附近的概念与儿童的脑肿瘤增加有关。(45)

孕妇桑拿使用的建议的基础可能是源于妊娠早期患者的事实与神经管缺陷相关。(46)在怀孕的动物模型中,在母亲的核心温度升高1.5°C(2.7°F)之前,不会发生致畸作用。(1)在常规条件下,与能够持续时间的发烧,桑拿访问是短暂的,并且体温不应增加1.5°C(2.7°F)。如果您是关于想要在怀孕期间继续桑拿时的CANAMANT,请尽可能安全,并考虑降低持续时间和温度,或者在第一个春季完全避免它。

使用桑拿可能,至少是暂时的,影响男性生育率. Decreases in sperm count, motility, and average path velocity following a few weeks of regular sauna use have been reported in the literature. (47,48,49) Prospectively, sauna habits had no effect on overall fertility, according to people’s reported habits. (50) If you are having trouble conceiving or anticipate that you might, temporarily dropping the sauna habit is worth a shot.

大多数桑拿事故和死亡都涉及酒精消耗. (51,52) Don’t mix the two.

已经有热敏性的人,例如那些multiple sclerosis, probably want to avoid the sauna. (53)

桑拿可以感到放松和奢华,但不要忘记它们对身体也很紧张。对此很聪明。进入桑拿浴良好的水分,不要超越你的舒适程度,也不要超过推荐的20到30分钟,即使你还没有感到不舒服。

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加入谈话

  1. 我一直在使用Crystal Light的远红外桑拿,每周几次使用了五年的时间,直到最近我读到了大多数桑拿的高度读数。由于我努力最大限度地减少EMF曝光,因此,如果您可以推荐您最喜欢的低EMF桑拿,则克里斯。

  2. 我现在在我的地下室有一个免费的桑拿浴室15年!爱它,我不像我想要的那样使用它。当新的我需要在加热器上转动温度时,截至高电平,它只会转到120°F。它现在最大化为165°F。我将用它干燥15分钟,然后在热石头上倾倒水蒸汽并在额外的10分钟内停留。使用后总是觉得很棒!

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