Minimizing Risk and Maximizing Benefits
Although sauna bathing is extremely safe, it has been associated with
adverse events including death in rare cases. The most common cause of
adverse events is in people who combine alcohol consumption with sauna
bathing. In perhaps the largest review to date of deaths related to
sauna bathing, out of 77 deaths identified over an 11 year period in
Sweden, 71% of the bathers had alcohol in their system. In 65 of the 77
cases, a major disease was identified that could have explained the
death. In the 77 deaths, all but 2 were found bathing alone
[13].
To minimize the small but still present risks of sauna bathing, bathers
should not bathe alone, and should not combine alcohol with sauna
bathing. When on medications or with a chronic disease, checking with a
physician should be done prior to sauna bathing. Short as opposed to
long sauna bathing times may greatly decrease any risks while still
confering significant health benefits. It is always safest for people to
check with their primary care provider or cardiologist before starting a
regular sauna bathing program.
Like other parts of the body, it appears that the vascular system
responds to interval training. By exposing the body to heat alternating
with cold or normal temperatures, the blood vessels are stimulated to
expand and contract. This type of vascular exercise appears to have
widespread positive effects on the vascular system, similar to what is
seen in sedentary people who start exercise training. This improved
responsiveness of the vascular system may in part be mediated by an
increase in nitric oxide dependent dilation
[14].
A study of 20 young women divided the women into two groups. Group I
engaged in a single 30 minute sauna bathing session every other day for
two weeks. Group II underwent sauna bathing in two 20 minute sessions,
interrupted by a 5 minute break of cooling down, also every other day
for two weeks. Group II, but not Group I, had a statistically
significant drop in their total cholesterol after two weeks
[5].
Although not proven, this research suggests that frequent short sessions
of sauna bathing, broken up by brief episodes of mild cooling, may
maximize the benefits of sauna therapy.