The Health Effects of Steam Bath according to science
On circulation, cardiovascular health, congestion, flexibility, safety etc...
Steam baths are a time efficient way of getting your heat exposure. The high humidity, compared to dry sauna, gives you some extra benefits. I’ll walk you through some of these. Steam saunas have been around for centuries and are a popular form of relaxation and therapy. In fact, ancient civilizations like the Romans and Greeks used steam baths as a way to unwind and rejuvenate their bodies. In modern times, steam baths are still widely used, with many health benefits discovered through research.
Today, we'll dig deep and explore the incredible effects that steam baths can have on our physical, mental, and emotional health. From reducing stress to improving cardiovascular health, there is no denying the positive impact of a good steam bath session.
What is a Steam Bath?
A steam bath, also known as a steam shower or a sauna, is a small room or enclosure that uses high humidity and hot steam to create an environment for relaxation and cleansing. Unlike saunas that use dry heat, steam baths use moist heat which can be more beneficial for the respiratory system.
The process involves pouring water over heated rocks or coils to produce steam, which then fills the room. The temperature in a steam bath typically ranges from 110-114 degrees Fahrenheit (43-45 degrees Celsius) with humidity levels of 100%. This creates a warm and humid environment that promotes sweating, similar to the effects of exercise.
Health Benefits
Improves Circulation.
Sitting in a steam bath causes the blood vessels to dilate, resulting in more blood flowing through them. This can help improve the circulation and oxygenation of cells, promoting overall cardiovascular health.
One study by Everett B. and colleagues cross-examined the effects of different modalities on skin blood flow and skin temperature in elderly, non-diabetic individuals. The study involved 10 participants aged 55-73 years old, with equal numbers of male and female subjects.
Participants received two 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 skin temperature were measured using a MOOR Laser Doppler before and after each intervention, with a third measurement taken 10 minutes after the intervention.
The study found that the combination of moist heat and passive vibration showed the greatest increase in skin blood flow in the lower legs. This resulted in a mean elevation of 450% at the end of a 10-minute intervention and 379% at the 10-minute post-intervention mark. The study also showed significant changes in skin temperature from the other interventions.
This study supports the use of low-risk interventions to increase lower extremity skin blood flow in elderly individuals. Passive vibration in conjunction with moist heat can be a secure and efficient way to increase circulation.
Improves the Spirometric Parameters
The benefits of steam baths on respiratory health don't just stop at reducing the risk of diseases. Steam baths have also been found to improve spirometric parameters, such as lung volume and airway resistance.
A study by M Pandiaraja and colleagues examined the effects of 12 sessions of steam bath on spirometric parameters among healthy adult volunteers. The background of the study was the widespread use of steam baths around the world, yet lack of understanding about its physiological influence.
The study involved 40 healthy adult volunteers (14 male and 26 female) aged 26.38 ± 8 years who were given a steam bath session once a week for 12 weeks. The spirometric parameters measured were forced expiratory volume in the 1st second, forced vital capacity, forced expiratory volume in the 1st second/forced vital capacity ratio (absolute value), maximal mid-expiratory flow, and peak expiratory flow using a Helios 401 spirometer.
The results of the study showed a significant improvement in spirometric parameters after the 12-week intervention compared to baseline. This includes improvements in forced vital capacity, forced expiratory volume in the 1st second, and maximal mid-expiratory flow among others.
Although this study was conducted on healthy adults, it provides evidence that steam baths can have a positive impact on respiratory health and function. However, further randomized controlled trials on a larger scale are needed to validate these findings.
Meaning, that steam baths can not only improve overall respiratory health but also enhance specific spirometric parameters in healthy adults. Next time you enjoy a relaxing steam bath, remember that it's not just beneficial for your mind and body, but also your lungs. So, don't hesitate to take a break and treat yourself to some steam bath sessions for a healthier you.
Clears Congestion.
The warm and humid environment in a steam bath can help loosen mucus and phlegm, making it easier to clear your airways. This is especially beneficial for those suffering from respiratory conditions like asthma, allergies, or sinusitis.
Steam baths can also provide relief for cold and flu symptoms by opening up the nasal passages and soothing irritated sinuses. A study by Atishkumar B. and colleagues examined the effect of steam inhalation on nasal mucociliary clearance in normal individuals and those with rhinitis and sinusitis.
The study involved a case-control design where all participants were given a saccharine test to measure their nasal mucociliary clearance. This test was repeated after steam inhalation, both 1 hour and 24 hours after the initial test. The results showed a significant improvement in nasal mucociliary clearance after steam inhalation.
Therefore, this research concludes that steam inhalation is an effective method for improving nasal mucociliary clearance in both normal individuals and those with rhinitis and sinusitis. This simple and non-pharmacological approach can be a beneficial addition to respiratory care. If you are battling congestion or respiratory conditions, consider adding steam inhalation to your routine for relief.
Promotes Cardiovascular Health.
In addition to improving circulation, steam baths can also promote cardiovascular health in various ways. The moist heat in a steam bath can help lower blood pressure by increasing blood flow and dilating blood vessels, ultimately reducing the strain on the heart.
A study by M. Pandiaraja and colleagues explored the immediate effects of steam baths on resting cardiovascular parameters in healthy volunteers. The study, published in the journal Alternative & Integrative Medicine, included 80 participants randomly assigned to either an intervention group or a control group.
The intervention group underwent a steam bath followed by a shower, while the control group only took a shower at room temperature. Blood pressure and heart rate were measured at baseline, immediately after the steam or shower bath, and during recovery periods.
The results showed that the intervention group experienced a decrease in systolic blood pressure (SBP) and diastolic blood pressure (DBP) during the recovery period, while the control group had increased SBP and no significant changes in DBP. This suggests that steam baths can potentially improve cardiovascular function and lower blood pressure in healthy individuals.
Meaning, that incorporating steam baths into your routine may have positive effects on your overall cardiovascular health. Consult with your healthcare provider before adding steam baths to your routine, especially if you have any pre-existing medical conditions.
Increases Muscle and Ligament Flexibility
The warm and moist environment in a steam bath can help increase muscle and ligament flexibility due to improved blood circulation and reduced tension. This can be particularly beneficial for athletes or those recovering from injuries.
In fact, a study by Jerrold S. and colleagues investigated the effect of heat on tendon flexibility and the force needed to flex the human knee. This involved 20 male and female subjects who underwent four different experiments - one at room temperature, one with cold application, one with hydrocollator heat packs, and one with ThermaCare heat wraps.
The experiments included measuring tendon extensibility with a KT2000 and the force needed to flex the knee through 30 degrees. The results showed that heat increased flexibility and decreased the force needed to flex the knee by approximately 25% compared to cold application.
Essentially, it means that using heat, such as in a steam bath, can help increase flexibility and reduce the risk of injuries during physical activities.
Steam Room Limitations and Hazards
Steam rooms have gained popularity due to their potential health benefits, but like any other activity, there are limits and risks involved. While it is tempting to spend hours relaxing in a steam room, staying in for more than 15 minutes can dehydrate you. It's important to stay hydrated by drinking water while in the steam room and immediately after.
One of the main risks of using a steam room is the possibility of exposing yourself to germs from other people. The warm and moist environment in steam rooms is the perfect breeding ground for bacteria, and some types can even survive the high temperatures. This can lead to infections and illnesses, which defeats the purpose of using a steam room for health benefits.
It's also important to note that while steam rooms can raise your heart rate and enhance the effectiveness of exercise, they should not be seen as a substitute for physical activity. If you have any medical conditions or are recovering from surgery, it's important to consult with your doctor before using a steam room.
If you are pregnant, immune-compromised, or have recently had surgery, it is best to avoid using a steam room until you get approval from your medical professional. Similarly, if you have a fever, it is not recommended to use a steam room as the increased heat can be dangerous and lead to breathing difficulties or heat stroke.
Furthermore, if you are already feeling sick, it is best to avoid using a steam room as the warm environment can promote the growth of bacteria and viruses and potentially worsen your illness. It's also important to note that using steam therapy at home for treating colds and sinus infections can be dangerous if not done correctly.
In a nutshell, while steam rooms offer potential health benefits, it is important to keep in mind the limits and risks involved. Moderation and caution should be exercised when using a steam room to ensure a safe and enjoyable experience. As they say, everything should be done in moderation, and this statement holds true for steam room use as well.
Want To Try It?
Here is how:
Based on the research discussed, a practical protocol for incorporating steam baths into a routine could be as follows:
Consult with your healthcare provider before starting any new routine to ensure it is safe for you.
Aim for 2-3 steam bath sessions per week, lasting 10-15 minutes each.
Before entering the steam bath, take a lukewarm shower to clean your body.
Once inside, sit comfortably and relax for the duration of the session.
After the steam bath, take a cool shower to rinse off and close your pores.
For congestion relief, consider adding a few drops of eucalyptus or peppermint essential oil into the steam water for added benefits.
If you are an athlete or recovering from an injury, schedule your steam bath session before or after physical activity to take advantage of the increased flexibility and reduced risk of injuries.
Keep track of your blood pressure before and after each steam bath session for any potential changes.
Ready To Steam?
Steam baths have been used for centuries and offer numerous potential health benefits, including improved cardiovascular function, muscle and ligament flexibility, and relaxation. However, it's important to be aware of the limitations and potential hazards involved in using a steam room.
Incorporating steam baths into your routine can be a great way to relax and improve your overall health. Give it a try and see the potential benefits for yourself!
Susanna