A Beginner’s Guide to Sauna Benefits: Insights from Susanna Søberg
Saunas have long been cherished for their relaxing and health-boosting properties.
Thanks to the pioneering work of scientists like Susanna Søberg, the world now better understands the profound health benefits of this ancient practice. If you're considering adding regular sauna sessions to your routine, this guide will walk you through the health benefits and offer tips to get started, along with recommendations for sauna locations in the Lisbon and Cascais area.
The Science-Backed Health Benefits of Saunas
Susanna Søberg’s research has shed light on the physiological and mental benefits of saunas. Here are some of the key benefits:
Improved Cardiovascular Health: Regular sauna use stimulates the cardiovascular system, improving blood circulation and lowering blood pressure. Søberg’s research highlights that using a sauna three times a week can reduce the risk of cardiovascular disease by up to 50%. This effect mimics some of the benefits of moderate exercise.
Enhanced Stress Reduction: The heat and solitude of a sauna help lower cortisol levels (the stress hormone) and promote the release of endorphins, making you feel relaxed and rejuvenated.
Boosted Immune Function: Sauna use can stimulate the production of white blood cells, helping the body to fight off infections more effectively.
Better Metabolism and Fat Burning: Søberg highlights the synergy between sauna sessions and cold exposure for metabolic health. Alternating between hot and cold environments activates brown fat, which increases energy expenditure and promotes fat loss.
Improved Sleep Quality: Saunas can help regulate the autonomic nervous system, making it easier to unwind and fall into a deeper, more restorative sleep.
Getting Started with Saunas
For those new to sauna bathing, it’s essential to ease into the practice. Here’s how you can start:
Choose Your Sauna Type: There are different kinds of saunas, such as traditional Finnish saunas, infrared saunas, and steam rooms. Finnish saunas are the most common and provide the highest temperatures.
Start with Short Sessions: Begin with 10-15 minute sessions and gradually work up to 20-30 minutes as your body acclimates.
Hydrate Before and After: Drink water before entering the sauna and rehydrate afterward to replace fluids lost through sweating.
Listen to Your Body: If you feel dizzy, lightheaded, or uncomfortable, step out of the sauna and cool down.
Combine with Cold Exposure: To maximize metabolic benefits, follow Søberg’s method by alternating between sauna use and cold exposure, such as a cold shower or plunge pool.
Sauna Etiquette
To ensure a pleasant experience for yourself and others, follow these guidelines:
Shower Before Entering: Cleanse your skin to avoid introducing oils and dirt into the sauna.
Bring a Towel: Sit on a towel to absorb sweat and maintain hygiene.
Be Mindful of Noise: Keep conversations quiet and respect the tranquil environment.
Where to Find Saunas in Lisbon and Cascais
If you’re in the Lisbon or Cascais area, here are three great places to enjoy a sauna:
Sayanna Wellness at EPIC SANA Lisboa Hotel
Located in central Lisbon, this luxury spa offers Finnish saunas and a range of wellness treatments.
Situated in Cascais, The Oitavos provides a serene environment with sauna facilities, ideal for relaxation after a day by the Atlantic coast.
A premium beach club in Caparica that includes sauna and ice bath as part of its longevity hub offerings.
Incorporating sauna sessions into your weekly routine can be a game-changer for your physical and mental health. Inspired by Susanna Søberg’s research, you can amplify the benefits by combining sauna use with cold exposure and other healthy lifestyle habits. Whether you’re seeking stress relief, improved fitness, or better sleep, the sauna can be a powerful ally in your wellness journey.
