Imagine the following scenario: You are sitting on some wooden benches in a small, dimly-lit wooden room. In the corner of the room is a scorching hot stove with a small heap of dark stones the size of fists. The room is incredibly hot. The thermometer situated in the top corner reads 85°C. You take a large ladle and spoon water on top of the rocks. The stove spits and hisses plumes of super-heated steam which quickly fills the room and fogs up the lenses of your eyes. You sit here for 15 minutes until your skin ripens to a bright red and sweat flows from every pore.
It may be hard to believe for some, but this is a relaxation method used by the Finnish population every day, known as sauna. There are 5.5 million people in Finland, with over 1.6 million saunas [6]. The sauna is commonly used as a relaxation and social activity. But new science is beginning to show that it can be used as a powerful anti-depressant. A study by Janssen, et, al, (2016) looked at the effect of a single sauna session on the depressive mood of subjects with major depressive disorder. The subjects (n=30) bathed in a sauna at 80°C, while the control group (n=29) received an elaborate ‘placebo sauna’ where almost 75% of participants believed they were in a real sauna. The sauna users experienced significant reductions in depression according to a legitimate depression rating scale. The effects lasted up to 6 weeks after the intervention! [2]
When we force ourselves to sit in a hot room for a prolonged amount of time (around 10 minutes), our core body temperature rises significantly. Our heart rate increases up to 150 BPM, and blood vessels dilate to impressive capacities [3]. Our cardiac output increases by 70% while metabolism and oxygen consumption rise similar to exercise [1]. The overall event is very stressful to the body. Much like exercise, the body forces levels of pro-inflammatory cytokine, Interleukin-6 (IL-6), up to 100x that of resting levels [4]. The sharp rise in IL-6 promotes the release of the anti-inflammatory cytokine, Interleukin-10 (IL-10) [4]. IL-10 mediates the effects of IL-6 and produces consistent and lasting anti-depressant and anti-inflammatory effects [5].
Why do these anti-inflammatory effects work so well against the causes of depression and anxiety? Inflammation is a key factor responsible for the development and maintenance of these diseases [5]. Sauna works like a strong hit of initial inflammation that is then counteracted and maintained for long periods of time after we have cooled off.
The sauna is a valuable tool in promoting sensations of relaxation and pleasure. This is a result of the increased levels of β-endorphins that arise following an adequate sauna session [1]. This provides the suggestion that an evening sauna works as a great way to relax and unwind after a hard day.
Finally, there is an astounding amount of added health benefits from using the sauna that would benefit everyone and not just those concerned with improving their mental health. Consider the following list below (taken from Crinnion, W. 2011):
If you have trouble exercising, the sauna can be a useful remedy for health and wellness. The social aspect of sauna use, combined with the relaxing and rejuvenating effects make it a healthy activity to add to your lifestyle.
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