Sauna: time out for health and well-being
When we enter a sauna, our entire body is immersed in a soothing warmth that stimulates our circulation, improves blood flow and jump-starts our metabolism. In the warmth, you can temporarily recover from the stresses of everyday life. One surrenders to the feeling of dropping and thus reaches a state of mental peace. As long as you do not feel unwell before visiting the sauna, it has a beneficial and positive effect on your health. But why do most people feel so good in the sauna?
During a sauna session, you enter a quiet and mostly familiar environment, cut off from the outside world. Our senses are invited to slow down. The soothing warmth in the sauna cabin relaxes the muscles and allows us to let go completely. A sauna session relieves tension, stress and fatigue. The alternation between hot and low temperatures stimulates adrenaline synthesis, which is then transformed into endorphin, a natural antidepressant.
How do these changes occur?
Let’s first discuss the main hormones that contribute to happiness: serotonin, endorphin, dopamine and oxytocin. These neurotransmitters, secreted by the pituitary gland, help cells in the brain communicate with each other and are transmitted to other parts of the body through the blood and nerves. They have a positive effect on overall health and well-being, reducing both tension and discomfort.
Serotonin
In addition to its role as a natural painkiller, serotonin also acts as an antidepressant. It is not known as the “feel-good hormone” for nothing. This neurotransmitter affects the way people experience pain. It leads to a state of calm, reduces feelings of worry, improves overall balance, sleep and memory, and provides a new burst of energy.
What actions can increase the synthesis of serotonin? Exercise and sun exposure are two of the most common triggers for serotonin production. Serotonin synthesis is also boosted by a hearty laugh, which has been shown to help reduce stress. Massage also has a positive effect on serotonin synthesis.
Endorphin
Pain triggers the release of the hormone endorphin. It travels from the brain through the spinal cord to the entire body. It has the effect of an opiate because it increases resistance, reduces anxiety and relieves fatigue. It has a similar effect to morphine, but it is a natural “drug” that is very effective.
How to increase the production of endorphins? The solution is quite simple: do sports. The organism is forced to exert itself when exercise is involved. As a result, the brain receives pain messages, to which it responds, among other things, with the release of endorphins. However, before this process can be set in motion, you must exercise for at least twelve minutes at a time.
Why is that? Here’s an example: the first few miles of jogging can be grueling. You may find your calf muscles aching and your feet swollen. You will find that the discomfort subsides on its own as you continue to run. Endorphins are released into the bloodstream during this phase. However, if you continue to exert yourself, you will find that the pain goes away on its own. When this happens, the body begins to produce endorphins.
Natural light affects the synthesis of endorphins similarly to serotonin. When the skin is exposed to the UV rays of the sun, it absorbs cholesterol, which is then transported to the liver and kidneys, where it is converted into vitamin D. Vitamin D is known to have a positive effect on the immune system. Endorphins can also be released through practices such as meditation, laughter and even crying.
Dopamine
Dopamine is an important neurotransmitter in the brain that affects motivation, productivity and focus. When this hormone is released in the brain, the body experiences a sense of reward. It gives us the ability to better prepare and resist pressure. When dopamine levels are too low, we may experience listlessness, fatigue, addictive behaviors (e.g., drug, alcohol, or tobacco use), mood loss, and memory loss.
Oxytocin
The fourth and final hormone (oxytocin) is secreted during social interaction or even when a person is attached to a pet. This neurotransmitter is made up of nine amino acids that make it unique to the body.
Our natural protector against cortisol is ocytocin. Last but not least, this is a hormone that the body releases in times of danger, allowing the body to respond vigorously and maintain important functions. Cortisol, on the other hand, can cause stress and even burnout if produced for too long. It even opposes the production of happiness hormones.
But then ocytocin comes into play, keeping the production of cortisol under control, spreading feelings of happiness and helping to be more expansive and self-confident. And that’s not all: ocytocin promotes the burning of carbohydrates and increases the feeling of satiety.
The release of ocytocin is triggered by contact with your partner, children, friends and pets. In addition, a massage, bath, meditation or listening to soothing music can also be used. Due to the high estrogen content in the female body, ocytocin has a stronger effect in women than in men.
Ocytocin can not only reduce feelings of stress, but also has a positive effect on blood pressure, memory and muscle tone.
Sauna is a natural antidepressant
Heat is often associated with well-being. We instinctively know that heat has a positive effect on our health. In one study, researchers found that a specific group of neurons in the brain respond to heat. When body temperature rises, these neurons produce more serotonin. Serotonin is a neurotransmitter that regulates our mood and behavior. Almost all antidepressants act on the serotonin system.
A sauna session can be compared to a workout, as the heat raises the pulse rate by about half. This increases the release of feel-good hormones. In addition, there are no cell phones or screens in the sauna, which promotes silence and stillness. Melatonin, often referred to as the sleep hormone, is produced by the body during rest. This has both immediate and long-term effects: We sleep faster and deeper. We all know that a good night’s rest is important for overall health.
The alternation of warmth and cold increases the production of adrenaline in your body, which is subsequently transformed into endorphin, which acts as a natural antidepressant.
