The days are getting shorter, the temperatures are dropping and many of us are feeling more tired and less motivated during the winter. This is the time of year when many people crave warmth and relaxation. A regular sauna visit not only offers a welcome way to warm up, but also has numerous health benefits. Regular sauna visits have been proven to have positive effects on health and can help prevent colds and improve general well-being (1). Find out in this article why the sauna is considered "winter therapy" and how you can make the most of it to stay fit and healthy during the cold season.

The health benefits of the sauna

strengthening the immune system

Regular sauna visits train the immune system. The heat in the sauna increases the body temperature, similar to a fever, which helps fight pathogens more effectively. Studies show that people who regularly go to the sauna are less likely to get colds or flu (2). Alternating between hot saunas and cold cooling down also stimulates blood circulation and improves the reactivity of white blood cells.

improving blood circulation and heart health

The temperature change in the sauna has a positive effect on the cardiovascular system. In the heat, the blood vessels expand, which improves blood flow. After the sauna session, the vessels contract again, which acts like a gentle workout for the heart. Studies show that regular sauna visits can reduce the risk of cardiovascular disease (3). Especially in winter, when many people move less, the sauna can help to get the circulation going.

relaxation and stress relief

The sauna not only offers physical benefits, but also has a calming effect on the mind. The heat promotes the release of endorphins, which act as natural happiness hormones. This helps to reduce stress and lift the mood. The sauna can be a valuable support, especially in the dark winter months when many people suffer from the winter blues (4).

skin care and detoxification

Another benefit of the sauna is its effect on the skin. Sweating helps to open the pores and remove dirt and dead skin cells. The result is a more radiant complexion. Sweating also supports the detoxification of the body, as harmful substances are eliminated through the skin (5). Especially in winter, when the skin often becomes dry due to heating air, the sauna can help to better moisturize the skin.

How does the sauna affect colds?

A widespread myth is that if you have a cold you should go to the sauna to get better faster. However, this is not true. If you have an acute cold you should avoid the sauna because your body is already weakened and the heat can put additional strain on your circulation. However, regular sauna use can have a preventative effect. Studies show that people who regularly use the sauna are less likely to suffer from upper respiratory tract infections (6).

Sauna and the effect on sleep

Sauna visits can also improve sleep. The heat relaxes the muscles and promotes the release of melatonin, a hormone that is important for the sleep-wake cycle. Many people report that they fall asleep better and wake up more refreshed after a sauna visit (7). Especially in winter, when the sleep rhythm is disturbed by less daylight, the sauna can help to regulate it again.

Tips for the right sauna visit in winter

To ensure you get the most out of the sauna's health benefits, there are a few tips you should keep in mind:

• Start slowly: If you have never been to a sauna before, start with shorter sessions and build up slowly.

• Drink enough: The body loses a lot of fluids through sweating. Drink enough water before and after the sauna to balance your fluid levels.

• Don't forget to cool down: After every sauna session, you should cool down thoroughly. This strengthens the immune system and helps the body to regenerate.

• Regularity is key: The positive effects of the sauna are most noticeable when used regularly. Try to go to the sauna at least once a week.

Risks and side effects of the sauna

Although the sauna offers many health benefits, it is not suitable for everyone. People with heart problems or high blood pressure should consult their doctor before visiting the sauna. You should also avoid the sauna during pregnancy or if you have an acute infection.

If used improperly, it can also lead to circulatory problems. Therefore, make sure not to stay in the sauna for too long and listen to your body. If you feel dizzy or unwell, you should leave the sauna immediately.

Conclusion: The sauna as a health oasis in winter

The sauna offers a variety of health benefits that are particularly valuable in winter. It strengthens the immune system, improves circulation, helps reduce stress and improves the complexion. Regular sauna use can also help combat the winter blues and improve sleep. It is particularly worthwhile to integrate the sauna as a permanent part of your health routine in the cold months.

Sources:

1. Statista. "Sauna visits in Germany." de.statista.com

2. Mayo Clinic. “Benefits of Sauna Use for Immune Health.” mayoclinic.org

3. Harvard Health Publishing. "Sauna Use and Heart Health." health.harvard.edu

4. Psychology Today. "Stress reduction through sauna." psychologie-heute.de

5. Center for Health. "Detoxification through sweating." zentrum-der-gesundheit.de

6. National Institutes of Health. "The Effect of Sauna on Respiratory Infections." nih.gov

7. Healthline. "How Sauna Use Can Improve Sleep." healthline.com