Saunas are popular these days among people of all ages and genders.
In general, we often hear people say that going to a sauna will help you ``get in shape.''
In this column, we will introduce the true nature of "getting in shape," the effects of saunas, and points to be aware of, based on the latest findings.

What does "getting organized" mean?

"To be in order" is a commonly used slang term and there is no official medical or scientific definition.
In fact, the following sensations are collectively referred to as "tidy."

• Deep relaxation
• Euphoria
• My body feels lighter
• Stabilizes heart rate and breathing
• Excessive thoughts disappear

The term "well-organized" is used to collectively refer to numerous reports such as the above.

〇What are the effects of sauna?

A sauna session has many positive effects on your physical and mental well-being.

1. Reduces the risk of heart disease
The more frequently you use a sauna, the lower your risk of sudden cardiac death and death from cardiovascular disease.

② Increased mental happiness
Those who go to the sauna 5-15 times a month have a higher mental well-being than those who go to the sauna less than 5 times a month. This will lead to improvements.

3. Relief of muscle tension
Relief of chronic tension headaches caused by mental stress and stiff muscles around the neck, back pain, It helps to reduce pain in people with musculoskeletal problems.

④ Relief of physical fatigue
Taking a sauna bath improves the quality of your sleep and helps you recover from physical fatigue.

〇What changes occur in the body when it is “balanced”?

Taking a sauna bath has many beneficial effects, but what kind of changes actually occur inside the body?

① Sudden changes in the autonomic nervous system
Entering a sauna rapidly activates the sympathetic nervous system, and outdoor air exposure causes a sudden shift from the sympathetic nervous system to the parasympathetic nervous system, leading to a deep state of relaxation.

② Changes in brain hormones
Moderate stress, along with rapid changes in the autonomic nervous system, activates the brain, increasing endorphins, which are known to bring about a feeling of euphoria. The effects of endorphins lead to a state of relaxation and an elevated mood.

3) Decrease in core temperature
Taking a cold bath causes your body's core temperature to drop rapidly, which is similar to the mechanism that induces sleepiness and increases feelings of relaxation.

〇Things to be careful of when entering a sauna!

Have you ever been in a sauna only to find that you didn't feel "in shape"?
If you are not in the right physical condition or are not using the right method of sauna bathing, it can be a strain on your body. Here are three things to keep in mind when using a sauna.

① Hydrate frequently
To prevent dehydration and dizziness caused by sweating.

② Do not use after consuming alcohol
Alcohol causes dehydration and increases heart rate, putting a lot of strain on the heart.

3. Don't push yourself to your physical limits
This is because the sympathetic nervous system becomes overactive and then the parasympathetic nervous system becomes active suddenly, which increases the risk of heat shock.

By being mindful of the above, you can achieve "balance" and expect positive physical effects.
If you have an underlying medical condition, we recommend that you check with your doctor before taking the test.

Summary

Saunas are expected to have various health benefits, including improved cardiovascular function and mental relaxation.
Please use it effectively while consulting with your own body.

Author
Ikejiri-Ohashi Sera Clinic Physical Therapist Akira Yamashita
Supervision
Dr. Yasushi Sera, Ikejiri-Ohashi Sera Clinic
Ikejiri-Ohashi Sera Clinic