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Sauna Bathing, An Ancient Therapy
By Dr. Randi Fredricks, Ph.D.
The Finns pronounce it SOW (rhymes with "how"-na). The Finnish
bathing custom of basking in a sauna is 2,000 years old. Saunas have come a long way from the
smoky sheds originally used in Finland. Today's saunas are more than just wooden boxes.
They have state-of-the-art electronic firing systems with a variety of designs.
In a recent survey, the National Kitchen and Bath Association found that saunas are included
in 7 percent of all new and remodeled bathrooms, representing a 75 percent increase over the
past three years. And those figures don't include the installation of saunas in home recreation
and workouts areas, as well as basements.
Why such a dramatic increase? Health conscious Americans are turning to saunas to raise
the heart rate, cleanse pores and relax tired muscles. This euphoric feeling is achieved with
no more effort than pouring water over a box of hot rocks.
Introduced to the sauna through health clubs, people want the same benefits at home.
Considerable medical study has been done on the effects of saunas. Findings indicate that a
20 to 30 minute sauna will produce the following effects:
Increased cardiovascular activity (about as much as a moderate to vigorous walk).
The burning of up to 300 calories.
The emission of approximately one quart of perspiration, cleansing the pores and the body of toxins.
The triggering of endorphins (the body's natural pain-blocking agents).
The soothing of aching muscles. Saunas actually aid in the recovery of minor muscle strain.
The inducement of a healing and cleansing fever.
The acceleration of the metabolism, inhibiting the replication of pathogenic organisms.
The stimulation of all vital organs and glands.
The body's immune system is supported and its healing functions are accelerated.
There are things to remember if you want to get the most out of a sauna. First, don't over
do it. Start with a few minutes and work your way up. Experienced sauna bathers usually do
alternating 10 to 12 minute sessions with cool showers in between. During the second visit,
a brief whisking of the skin with a brush or loofa sponge increases the circulation. Finns
bask for up to 30 minutes. Remember - leave the sauna if you feel faint.
Depending on the tolerance and experience of an individual, the ideal sauna temperature
ranges from 120° to 150° F, with humidity between 10 and 50 percent. Because heat rises,
it will be considerably hotter on the top bench of the sauna than the lower bench. Saunas are inexpensive to operate. With good insulation and an energy efficient stove, a
modern sauna costs about $10 a month to operate.
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A
20 to 30 minute sauna stimulates the body's immune system and its healing functions. |
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Saunas come it a variety of sizes. The prefabricated kits are easy to assemble and come
in kits that include everything from the sauna stove to the benches. Prices for these units
start at about $2,000.00. The freestanding units come in panels and can be assembled by two
people in less than a day. Sizes range from about 3 x 4 foot to 8 x 12 foot. The most popular
sizes are 5 x 6 and 6 x 8. Sauna companies also offer pre-cut kits that are cut in custom sizes.
These units are intended for a preframed room. Dimensions vary to suit your space and budget.
If you don't have the interior space, they can be constructed outside. Don't make the sauna
larger than you need, however, as it takes more time and energy to heat a large space.
Because showering and resting are an integral part of the sauna experience, the sauna should
be located near a shower or swimming pool with a dressing or resting area nearby. It's best to
have subdued lighting and adequate ventilation.
About the Author
Dr. Randi Fredricks, Ph.D. is a psychotherapist and author specializing in the treatment of mental health using integrative medicine and natural therapies.
She works with individuals, couples, and families at her office in San Jose, California and is the founder of All Things Well, a certified provider of
The Listening Program.
Dr. Fredricks' publications
include the landmark book
Healing & Wholeness: Complementary and Alternative Therapies for Mental Health.
No part of this article may be reproduced in any form or by any electronic or mechanical means, including information storage and retrieval systems.
Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment. Views expressed here do not necessarily reflect those of
Dr. Randi Fredricks as articles often present the published results of the research of other professionals. Copyright © 2012.
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