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
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。
The physiological effects experienced during sauna baths translate to a variety of health benefits, including positive outcomes for cardiovascular health, fitness, and detoxification.
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。
- increased left ventricular ejection fraction (11,12)
- 改善exercise tolerance (12,13,14)
- better prognosis for patients with chronic heart failure (16)
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。
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。
许多其他积极的health outcomes have been linked to sauna use:
- reduced fatigue, anxiety, and depression in individuals with慢性疲劳综合征（32)
- 改善relaxation and mental complaints in patients with抑郁（34)
- 改善insulin sensitivity（35)
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)
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.
已经有热敏性的人，例如那些multiple sclerosis, probably want to avoid the sauna. (53)