Sauna guide: Important tips for autumn and winter

Sauna bathing, which has been used for centuries to promote health and relaxation, is becoming increasingly popular in the cooler months. Upon entering a sauna facility, one is often greeted by a variety of sauna types, each with its own merits.
Discover the different types of saunas and their health benefits
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Discover the different types of saunas and their health benefits

During the cold season, a visit to the sauna can be a soothing retreat. But did you know that there are different types of saunas, each with their own health benefits? Whether you crave intense heat or prefer a milder, more humid climate, there is a sauna to suit every taste.

  • Finnish sauna 80°C (176°F) bis 100°C (212°F): Known for its extremely high temperatures, this traditional form of sauna offers a dry heat that opens the pores and boosts circulation.
  • Biosauna 50°C (122°F) bis 60°C (140°F): With higher humidity and milder temperatures, the bio sauna is ideal for people who are sensitive to extreme heat. It promotes relaxation and can help clear the respiratory tract.
  • Steam bath (40°C to 50°C): The moist heat of the steam bath opens the respiratory tract, relieves muscle pain and promotes a deep, cleansing sweat.
  • Infrared cabin 40°C (104°F) bis 60°C (140°F): In contrast to conventional saunas, infrared cabins work with special radiation that penetrates deep into the skin and heats the muscles directly. This promotes muscle relaxation, relieves pain and supports the regeneration of the body.

Important: The duration of a sauna session should depend on the intensity of the heat. Experts recommend a maximum duration of 15 to 20 minutes, followed by a cooling phase. This avoids overheating and maximizes the health benefits.

Why sauna bathing is healthy in autumn and winter

Regular sauna bathing has many positive effects on health. The dry hot air and subsequent cooling down not only stimulates the organ systems but also strengthens the immune system:

  • Strengthening the immune system: the alternation between hot and cold environments stimulates and strengthens the immune system, which is particularly beneficial during flu months.
  • Improving the skin’s appearance: The intense heat opens the pores, enables deeper cleansing and can alleviate skin diseases such as psoriasis or neurodermatitis.
  • Increase of well-being and physical regeneration: Sauna bathing offers a valuable time-out from everyday life, promotes mental relaxation and physical regeneration. These moments of tranquillity strengthen inner balance, increase stress resistance and contribute to a holistic renewal that vitalizes us and equips us for future challenges.

Important safety instructions: Taking a sauna is good for your health

Despite the many benefits, saunas are not suitable for everyone. People with certain health problems should exercise caution or avoid the sauna altogether. These include conditions such as:

  • Uncontrolled high blood pressure: Extreme heat can raise blood pressure, which can be dangerous for people with already high blood pressure.
  • Heart disease: People with certain cardiovascular conditions should seek medical advice before taking a sauna.
  • Acute infections: In the case of fever or inflammation, the additional stress of the sauna can overtax the body.

If in doubt, always seek medical advice. If the doctor gives the green light, you can enjoy the beneficial effects of the sauna.

Optimize your sauna experience: rules of conduct and tips from professionals

A successful sauna experience requires adherence to certain rules and etiquette to ensure the safety and well-being of everyone involved:

  • Hygiene first: Thorough showering before taking a sauna is a must to ensure hygiene.
  • Proper hydration: avoid alcohol and drink water or spritzers instead to compensate for fluid loss through sweating.
  • Respect the space: Enter the sauna naked, but use a towel as a barrier between yourself and the seating areas and respect the privacy of others.

Remember that every body reacts differently. Perhaps start with shorter sauna sessions on the lower benches, where the heat is less intense, and work your way up.

Especially in the cold months, when your body and mind crave cozy warmth, a regular sauna bath can be a boon to your health.

Protection and well-being after a sauna session

After taking a sauna, the skin is particularly sensitive. A sauna robe protects you from cold drafts and preserves the pleasant warmth that has developed on your skin after a sauna session.

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Melanie Sommer