Sauna Use for Older Adults: 5 Things You Need to Know
Regular exercise is an important component of healthy aging. Activities like strength training, jogging, and playing sports can help mitigate the effects of age-related bone density loss and improve overall physical and mental wellbeing. Some older adults, however, may find it difficult to stay active due to mobility issues or other physical limitations. Sauna bathing can be an effective alternative, offering benefits similar to that of low or moderate exercise.
When you sit in a sauna, your core body temperature rises and you begin sweating out toxins. Your heart has to work harder to help the body keep cool, which in turn causes your blood vessels to open and increase circulation. This is the same physiological process that occurs when you engage in light exercise.
Sauna bathing, also a good post-workout activity, has several other health benefits and can be even more effective when paired with cold plunges or other forms of cryotherapy.
Improved Heart Health and Other Benefits
Saunas are typically heated to anywhere between 150 to 195 degrees Fahrenheit. These high temperatures affect the nervous system, arteries, and cells, all of which have an impact on heart health. Several studies have suggested that consistent sauna sessions, over time, can provide a range of cardiovascular health benefits.
Notably, a Finnish study published in JAMA Internal Medicine reported a 63% lower risk of sudden cardiac death for people who had at least four weekly sauna sessions of 20 minutes or more. Researchers also found evidence that sauna bathing may help lower risk of fatal coronary heart disease, cardiovascular disease, and all-cause mortality events.
In a review of other studies on sauna bathing, the Mayo Clinic linked regular use to reduced pain and symptoms from osteoarthritis, fibromyalgia, and other musculoskeletal disorders. There's also evidence that spending time in a sauna can help reduce blood pressure, lower cholesterol, improve lung function, and provide relief for people with psoriasis. Moreover, it can provide short-term health benefits, like easing joint pain and helping muscles recover more quickly following a workout.
Some studies have indicated regular sauna use can also improve mental health, lowering levels of the stress hormone cortisol. A 2017 study, published in Age and Ageing, found that middle-aged Finnish men who sauna bathed four to seven times per week reduced their risk of Alzheimer's disease and dementia by more than half, when compared to those who only had one sauna session per week.
Risks and Tips
Sauna bathing is relatively risk-free for most people, but seniors with cardiovascular disease and/or low blood pressure should speak with their primary care physician before stepping into a sauna. Those who have recently had a heart attack should also consult with their doctor.
Excessive sweating in saunas can cause significant fluid loss, increasing risk of dehydration. People with kidney disease may have an increased risk of dehydration. Make sure to hydrate before and after sauna bathing, but avoid alcohol. If you're new to using saunas, limit your sessions to 10 minutes or less and gradually work your way up to 20 minutes.
Other helpful tips for first-timers include rinsing off before entering the sauna, sitting on a towel, and waiting until you've stopped perspiring before getting dressed.
Different Types of Saunas
Saunas are categorized based on how they're heated. Wood-burning saunas, of course, use wood to generate heat. There are also electrical saunas. Both have high temperatures, usually up to 200 degrees Fahrenheit, and are low in humidity. Steam offer similar heat, but they are high in humidity. They may provide the same benefits as saunas, but less research has been done on them.
There are also far-infrared saunas, which use special lamps that emit heat that penetrates body tissue, rather than warming up the entire room. Temperatures in these saunas are usually lower than in wood-burning and electric versions, around 120 to 140 degrees Fahrenheit. This can make them more comfortable for those who dislike intense heat.
Contrast Therapy
For active seniors, contrast therapy can provide even greater health benefits, especially when it comes to muscle recovery. Contrast therapy involves alternating between heat and cold exposure, like a sauna and cold plunge tub. Standard practice is to spend about four minutes in a sauna or warm-water tub and then one minute in a cold water tub (usually about 50-60 degrees Fahrenheit), with sessions usually lasting no longer than 30 minutes.
"To prevent body over-heating during sauna bathing, cutaneous circulation increases drastically; there is maximal vasodilation," notes Dr. Franz Messerli, an expert in preventive cardiology and hypertensive cardiovascular disease. "Subsequent cooling in ice water ... causes immediate cutaneous vasoconstriction, which leads to a surge in blood pressure."
This pump-like effect increases blood flow and helps the body more quickly remove metabolic waste, while also reducing swelling and inflammation. It can be particularly effective for older adults with carpal tunnel syndrome or rheumatoid arthritis but, like with sauna bathing alone, there are some risks. People with diabetes or high blood pressure should consult with a physician before attempting contrast therapy.