Contributed by Nicholas E. Blonien, D.O.
Hitting a hot sauna may be a daunting thought after fighting a fire for hours, but it could help clear toxicants from the body and boost cardiovascular health.
While utilizing sauna therapy for enhancing the clearance of toxic chemicals and cancer-causing compounds is still being studied, the cardiovascular benefits of routine sauna use are much clearer. And remember, cardiovascular disease is a leading cause of firefighter illness and death.
The sauna environment (that is, extreme heat with or without humidity) triggers a physiologic response in the body that is quite similar to aerobic exercise. Core temperature rises, heart rate increases, peripheral blood vessels in the skin dilate and sweating ensues. Repeating this practice causes the body to adapt and can result in the following health benefits:
- Lower blood pressure
- Improved circulation
- Reduced inflammation
- Improved cholesterol levels
- Improved mental well-being
- Improved tolerance to heat exposure (acclimatization)
Many of these results are similar to the benefits of exercise.
Overall, routine sauna bathing multiple times per week appears to profoundly improve heart health and decrease risk of all-cause mortality. For firefighters without serious health conditions, sauna use is a simple practice that may lead to boosting performance and heart health.
Practice points
- Aim for 20-30 minute sauna sessions, at least twice per week, at or near the temperature of 170 degrees Fahrenheit. More frequent use (four to seven times per week) has been shown to be more beneficial, yet shorter and cooler sessions can still be somewhat helpful.
- Stay hydrated in the sauna. Bring a water bottle to drink from while inside.
- Ease into it. The high-heat environment may be unsettling at first. You can certainly start with shorter and/or cooler sessions, advancing to goal temperature and duration over time.
- Confirm you’re healthy enough for sauna therapy. For most firefighters, this shouldn’t be an issue, but sauna is intended to place stress on the body (like exercise). Make sure to talk with your doctor about sauna use before starting. For men, sauna use can decrease fertility. So if you’re trying to start a family, you may want to hold off.
For a deeper dive into how sauna therapy works and why it’s beneficial, you might enjoy Dr. Rhonda Patrick’s summary webpage.
Protect your department from cancer and cardiovascular disease
MnFIRE training provides more guidance and support for firefighters around health and wellness activities like this that can help protect them against cancer and cardiovascular disease. Sign up your department for a FREE training here.
