Can a Sauna or Steam Room fight off a Cold?
FAQ from Members - let's dive into the science.
As the temperature drops and cold and flu season approaches, many of us turn to various methods to stay healthy and combat illness. One widespread practice is visiting saunas or steam rooms. But when it comes down to it, which one truly reigns supreme for fighting off a cold?
As a thermal expert, I have extensively researched this topic and am here to provide you with the facts and help answer this age-old question. So, let's dive in and find out: is a sauna or steam room best for a cold?
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All about the common cold
Before discussing saunas and steam rooms, let's quickly review the common cold. According to the Centers for Disease Control and Prevention, the common cold is a highly contagious respiratory illness that affects our nose, sinuses, windpipe, and throat. Over 200 viruses can cause cold-like symptoms, with rhinoviruses being the most prevalent.
These viruses can quickly spread through direct contact with infected surfaces and through the air if an infected individual coughs or sneezes around you.
Once contracted, these viruses target the cells lining our nose and throat as hosts to multiply and spread. This results in various symptoms, including a sore throat, nasal congestion, runny nose, coughing, sneezing, headaches, muscle aches, and fatigue.
While colds are usually harmless and resolve on their own within a week or two, they can still significantly impact our daily lives. Feeling under the weather can affect our energy levels and productivity. That's where saunas and steam rooms come in - they may help alleviate symptoms and provide some much-needed relief for those feeling under the weather due to a cold.
With that said, let's dive into the debate surrounding saunas and steam rooms and their effects on colds.
Sauna Vs. Steam Room
Have you ever noticed the differences between a sauna and a steam room? Both provide health benefits, but they differ in terms of heat source and humidity levels.
A sauna is an enclosed wooden room that uses dry heat to warm your body. The temperature inside can reach up to 176°F (80°C) in traditional Finnish-style saunas. The heat helps to relax your muscles and improve circulation and cardiovascular health. As you spend time in a sauna, you may also experience sweating, which can help unclog pores and burn calories.
On the other hand, a steam room uses moist heat generated by hot water vapor, typically at lower temperatures ranging from 110°F (43°C) to 115°F (46°C). The high humidity levels in a steam room can help with relaxation and unclogging pores but may not be as effective for burning calories as a sauna.
So, the main difference between these two heated rooms is the heat source - dry vs. moist - which also affects the humidity levels inside. Whether you choose to relax in a sauna or a steam room for cold, I will guide you according to your preferences and health goals.
What Benefits Do They Offer For A Cold?
Sauna
Reduces the Incidence of Common Colds
As we all know, the common cold is a highly prevalent and contagious illness that affects people of all ages. It causes discomfort and leads to significant productivity loss, making it a major economic burden. Unfortunately, no effective prophylactic measures are currently available to prevent the common cold.
This led to a fascinating study by E. Ernst and colleagues, who hypothesized that regular sauna bathing could reduce the incidence of common colds. The team recruited 50 volunteers, with 25 assigned to a control group and the other 25 undergoing regular sauna sessions.
Over six months, the participants' frequency, duration, and severity of common colds were recorded. The results showed that those in the sauna group experienced significantly fewer episodes of the common cold, particularly in the last three months of the study. In fact, their incidence rate was roughly half that of the control group.
Although there were no significant differences in the duration or severity of common colds between the two groups, regular sauna bathing may have a protective effect against this common illness.
Essentially, sauna bathing may reduce the incidence of common colds. So next time you feel a sniffle or sore throat coming on, maybe it's time to hit the sauna! This study provides valuable insight into a possible alternative to preventing this widely spread illness.
Reduces Inflammation
An inflammation is a normal part of the body's response to infection and injury. A cold is brought on by a virus that inflames the tissues lining the throat and nose. This inflammation is responsible for the coughing, stuffy nose, and sore throat we often experience during a cold.
A cohort study by Setor K. and colleagues examined the effects of sauna bathing on inflammation markers in men aged 42-61. The research was conducted on 2269 men in Finland, a country famous for its sauna tradition. The participants were between 42 and 61 years old, and their sauna habits were assessed at the beginning of the study.
In addition, their levels of high-sensitivity C-reactive protein, fibrinogen, leucocyte count, and gamma-glutamyltransferase were measured at both the baseline and 11 years later.
The study used robust multivariate regression analyses to examine the associations between sauna bathing frequency and inflammation markers. This type of analysis considers various factors that may influence the results, such as age, smoking, alcohol consumption, and physical activity levels.
The results showed that frequent sauna bathing was associated with lower inflammation markers. The most significant reductions were seen in high-sensitivity C-reactive protein and leucocyte count, both indicators of overall inflammation in the body. These findings were consistent over 11 years, indicating a long-term benefit of regular sauna bathing on inflammation.
Based on the results of this study, frequent sauna bathing may help reduce overall inflammation in the body. Chronic inflammation is associated with many diseases.
So, consider indulging in a sauna session next time you feel under the weather or want to improve your health and well-being. It's not just a relaxing activity, but it may also have long-term benefits for your overall health.
Steam Room
Relieves Nasal Congestion.
One of the most common cold symptoms is nasal congestion due to inflamed nasal passages. Steam rooms offer a natural way to relieve this symptom by moisturizing the mucous membranes and helping to clear congestion.
As you inhale the hot, moist air in a steam room, it helps thin out the mucus in your nasal passages and sinuses. This makes it easier to expel any trapped mucus and breathe more comfortably. Moreover, a study by Atishkumar B. and colleagues explored the effects of steam inhalation on nasal mucociliary clearance in normal individuals and patients with rhinitis and sinusitis.
The study was a case-control design, conducted for two months, from April to May 2014. The participants were subjected to the saccharine test before and after steam inhalation, and the results were recorded and tabulated.
The study found that steam inhalation significantly improved nasal mucociliary clearance in normal individuals and patients with rhinitis and sinusitis. The improvement was even more remarkable when the remedy was repeated after 1 hour and 24 hours.
Based on this research, steam inhalation is an effective method for improving nasal mucociliary clearance. This simple, non-pharmacological approach can provide relief from nasal congestion in a natural way, making it a valuable tool in managing cold symptoms.
So, the next time you're feeling congested, consider spending some time in a steam room for natural and effective relief.
Improves Blood Circulation
Apart from providing relief from cold symptoms, steam rooms can also improve blood circulation. The combination of heat and humidity dilates the blood vessels, increasing blood flow to various body parts.
A comparative review by Everett B. and colleagues found that passive vibration and moist heat have been shown to improve skin circulation in healthy older individuals. This is because tissue healing is regulated by circulation, and both modalities can increase skin blood flow without the risk of burns.
In the study, ten subjects aged between 55 and 73 were given different interventions over three days: active vibration, passive vibration, moist heat, a combination of moist heat and passive vibration, a commercial massaging heating pad, and no intervention. Skin blood flow and temperature measurements were taken before, after, and 10 minutes following each intervention.
According to the results, moist heat and passive vibration significantly increased skin blood flow in the lower legs. This means that interventions like steam rooms, which provide a combination of heat and humidity, can potentially improve blood circulation in the body. This is important, especially for elderly individuals who may have limited mobility and experience poor circulation.
The study also found that the combination of moist heat and passive vibration significantly impacted skin temperature. Compared to other interventions, this resulted in a 450% increase in skin blood flow at the end of the 10-minute intervention and a 379% increase 10 minutes post-intervention.
This means that steam rooms can improve blood circulation and help regulate skin temperature. This is important for individuals with conditions like poor thermoregulation or limited ability to generate heat in their body, such as elderly individuals.
Therefore, the study suggests that interventions combining heat and humidity, like steam rooms, may improve blood circulation, promoting overall health and well-being. This is crucial in managing cold symptoms, as good circulation can help transport white blood cells and other immune cells to fight off infections effectively.
So, Sauna Or Steam Room?
It all boils down to personal preference and the specific symptoms you are experiencing. Both sauna and steam room can relieve cold symptoms, but their effects may differ depending on the individual.
A sauna with its dry heat is excellent for those with a runny nose or difficulty relaxing due to a cold. The heat helps clear nasal passages and boosts the immune response, which can help fight off the cold virus.
A steam room might be more beneficial if you have a congested or inflamed respiratory system. The warm, moist air can help loosen mucus and alleviate a sore throat, making it easier to breathe and swallow without discomfort.
However, it's essential to remember that a cold may cause more serious complications, like sinusitis or bronchitis. While saunas and steam rooms can provide temporary relief, monitoring your symptoms and seeking medical advice if they persist or worsen is crucial.
In addition to using saunas and steam rooms, you can take other measures to combat a cold. Drinking fluids, getting enough rest, and taking medications over-the-counter can ease symptoms and speed recovery.
How to Use Sauna or Steam Room for Cold
Based on the research discussed, here is a consolidated protocol for using a sauna or steam room to relieve cold symptoms:
Begin by preparing the sauna or steam room according to its instructions. Typically, this involves heating the room and adding water to create steam in a steam room.
Once ready, enter the sauna or steam room and sit comfortably.
Spend 15 minutes in the sauna or steam room for optimal results.
You may inhale deeply through your nose or mouth during this time, taking in the warm air and steam.
After 15 minutes, take a break of 5-10 minutes outside the sauna or steam room to cool down and rehydrate with fluids.
Repeat this cycle for a total of 3 times, equivalent to an hour of combined exposure.
If you feel too hot or uncomfortable at any point, take a break or leave the sauna/steam room.
After completing the session, cool down and rehydrate with fluids again.
Monitor your symptoms for relief immediately after and in the following hours to determine its effectiveness for you.
It's important to note that this protocol may be adapted depending on the individual's tolerance level and preferences. Always listen to your body and consult a doctor if symptoms persist or worsen. Additionally, individuals with underlying health conditions should seek medical advice before using saunas and steam rooms for cold relief.
Overall, a sauna or steam room can temporarily relieve cold symptoms through improved blood circulation and relaxation. However, it is not a substitute for medical treatment and should be used with caution and moderation. With proper self-care and treatment, you can effectively manage cold symptoms and promote your overall health and well-being.
So, the next time you feel under the weather, consider a relaxing sauna or steam room session to ease your discomfort. Drink plenty of water and pay attention to your body's signals for optimal results! Let's all stay healthy and happy. Happy sweating!
I hope you enjoyed the article today! I wish you all a great Week!
Susanna
I always felt that it would have the same effect as having a fever. I'm glad this article is confirming my belief somewhat.