The Potentials of Heat Therapy: Benefits, Myths, and Cautions
I'm a sauna enthusiast!
Heat therapy isn’t new. It’s been used for centuries as a method for recovery, relaxation, and even weight loss. But what does science say about its benefits, and are there any potential downsides? Today, we’ll talk about the advantages of heat therapy and address some common misconceptions people have about it.
The benefits of heat therapy
Whether you’re using hot baths, saunas, heating pads, or more science-y gadgets like infrared light, heat therapy can offer several benefits. A quick search on the internet will show many experts’ tips on how it can help improve circulation, relax muscles, alleviate pain, boost immunity, and even treat illnesses.
Heat therapy operates on the idea that when you expose your body to heat, your blood vessels dilate, increasing blood flow to the area. This can speed up the healing process for chronic injuries and reduce muscle soreness and stiffness after workouts.
Research conducted in Finland found that going to the sauna is consistently linked with an array of health benefits and also increases lifespan. In fact, the researchers found that the effects of sauna use can be similar to those produced by moderate to high intensity physical activity. Not enough to ever be considered a replacement, but a good alternative for those who are unable to engage in physical activity.
Moreover, heat therapy can also be a fantastic way to unwind. It promotes relaxation by reducing muscle tension and can even boost your mood by triggering the release of endorphins. A little bit of heat after a long stressful day can work wonders. That is, if you can take the heat.
The correlation versus causation conundrum
Much like placebo, it’s essential to approach the claims around heat therapy with a critical eye. Many benefits associated with heat are often presented as direct effects (i.e. sauna = results), but these can sometimes be merely correlational. For instance, while people who use saunas or steam rooms may regularly report better overall health, it’s crucial to consider other lifestyle factors that contribute to these outcomes such as diet, exercise, stress levels, and sleep quality. If you’re into heat therapy, chances are you’re also more likely to be invested in your health, and are more aware of other practices that contribute to health.
Using heat therapy for weight management
A common misconception I really wanted to address is how heat can be used to achieve significant fat loss.
While it’s true that sweating increases metabolism (similar to the afterburn effect) and can result in temporary weight loss, most of what’s lost is water weight. Once you rehydrate, that weight will return. Our body is mostly water, but we can only lose so much water weight. This fast drop in weight may also set the wrong expectations to sustainable weight loss, causing people to lose motivation as their results slow down.
Actual fat loss requires a caloric deficit and a consistent exercise regimen. Heat therapy can support your overall wellness, but it can’t serve as a magic solution for weight loss. It’s an effective short term fix – one which you can use as a last resort to drop an extra pound or two for a big event coming up.
Using heat therapy for post-exercise recovery
Another common use for the sauna is muscle recovery. There’s less discourse about it when compared to CWI (cold water immersion), but saunas are also a popular choice for recovery after a workout. Although heat has been attributed to an increase in overall health, there hasn’t been clear evidence that it could help us recover better for muscle growth. My recommendation to you would be: don’t go because you’re expecting miracles – go simply because you enjoy it.
Caution: Hot
Like any therapy, heat isn’t suitable for everyone. Individuals with certain conditions – such as cardiovascular issues or skin disorders – should probably consult a healthcare professional before incorporating heat therapy into their routine.
Additionally, avoid using heat when you’re suffering from an acute injury with swelling and inflammation. Even though it might feel good, you probably don’t want more swelling in the area.
And make sure to hydrate after heat! While heat can be soothing, it’s vital to be mindful of how you use it. Unless you’re a boxer trying to make weight, not hydrating after a trip to the sauna could easily cause dehydration.
My honest opinion about heat therapy
Personally, I’ve found saunas to be excellent for me post-workout. And this honestly has little to do with the sauna itself. I just enjoy the 15 minutes I have to myself in silence. The heat makes me feel more relaxed, and my body feels less stiff afterwards. I also stretch a bit in the sauna. It’s a brief period of meditation (before it gets too hot), and occasionally a time to catch up with friends (note: towels are on).
And that’s how I’d recommend most people to make their decisions. Experiment to see if you enjoy heat therapy! Since science doesn’t demonstrate overwhelmingly positive results, we don’t have to feel inclined to force it into our routines. However, if you feel good during and after heat therapy, there’s nothing wrong with making it routine. This could be in the form of saunas (which I personally enjoy the most), the steam room, an occasional hot bath, or a hot pack to soothe your stiff shoulders. Think of it as a treat to yourself!
We’ll cover cold therapy next week - stay tuned!
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