The global wellness industry reached a whopping $4.2 trillion in 2018, after registering 12.8% growth over the previous two years, according to data released by Global Wellness Institute. Given our changing lifestyles, taking care of mental and physical health is no longer a luxury. People have started visiting spas and saunas as part of their daily routine, to increase their happiness, health and well-being.
Most businesses want to offer solutions right where people live and work. Precut saunas are excellent if you desire a permanent installation in your home. This offers you convenience, as well as an amenity that adds value to your home, say the experts at The Sauna Place.
When planning your sauna, here are a few things to consider:
Before buying a sauna kit, frame and insulate the area where the sauna will be built. Fiberglass insulation is recommended, with a minimum of R-11 for the walls and R-13 for the ceiling. Additionally, consider using a foil faced vapor barrier. Most good sauna kits that you purchase include this important item. To install, simply staple it to the framing of your walls and ceiling. Overlap all joints by at least 2”, or as an additional step you can use aluminum foil tape for the seams. Lastly, cover the foil with soft cedar, hemlock or spruce panels. Normally these are tongue and groove boards which allow for some expansion and contraction.
Place your sauna anywhere that is private and easily accessible. Adjacent to a bathroom is ideal when possible, to allow for a nice cool shower in between sessions. Ensure the area is inaccessible to children and pets because saunas can be a dangerous place for them, according to an article on Do It Yourself. Don’t overdo the size. Smaller rooms heat up more quickly so build just as large as you think you will regularly need. A good rule of thumb is 2’ of upper bench per person.
Source of Electricity
For a traditional sauna, the normal temps generally range from 160 to 190 degrees Fahrenheit. On the other hand, infrared saunas generally top out at around 130 to 140 degrees Fahrenheit and as an important difference it’s important to note that infrared saunas do not have steam. It’s a good idea to get in touch with your electrician during the preparation phase of your sauna to discuss what your power requirements will be.
To create a warm and a comfortable sauna, determine the size, layout and materials that will create the look and feel you are wanting. With a little bit of preparation you can maximize the enjoyment of your new sauna!
The popularity of yoga in the US has seen consistent increase since the early 2000s. In 2015, there were 36.7 million Americans practising yoga. This number is expected to reach 55 million by 2020, says Statista.
Since its introduction to the western world, the practice of yoga has undergone several modifications. This has led to the creation of many different forms of yoga. Hot Yoga is one such form that has also seen an increase in popularity over the years.
This form of yoga includes 26 positions and 2 breathing exercises that are done under high-temperature conditions, with 40% humidity. While the required conditions can be created in numerous ways, using an infrared sauna for hot yoga can offer a number of great benefits.
How Infrared Sauna Helps
When you combine hot yoga with an infrared sauna, you get the therapeutic effects of a sauna, along with deep stretching via the hot yoga positions.
1. Better Movement
Infrared heat warms your body far more efficiently than other forms of heat, due to better and deeper penetration. During a hot yoga session conducted within an infrared sauna, the infrared rays are absorbed by your soft tissues and muscles. This leads to improved stretching and higher core temperature.
2. Helps with Muscle Recovery
Studies have shown that infrared sauna therapy helps alleviate pain in the joints, muscles, skin and tissues. When your nerve endings are relieved of pain, the body is able to relax and heal. Also, the recovery process is enhanced due to improved blood circulation in the muscles that are depleted of oxygen, says an article by The Sauna Place. So, when you do hot yoga in an infrared sauna, you get better flexibility without any risk of damage to your joints and muscles. But remember not to overburden your muscles.
3. Improves Cardio and Strength
Hot yoga in an infrared sauna is great for your heart too. When you stretch and contract your muscles, a large number of calories are burnt. This leads to the stimulation of the cardiovascular system, as well as the metabolic rate. Your core and muscle strength can improve due to this, while it could also correct your posture and protect your spine.
The most popular reasons for starting yoga are flexibility, general fitness, stress relief, physical fitness and for improving overall health, says an article by Forbes. Choose your reason and get started with the amazing combination of hot yoga and infrared sauna at your home.
“The physiological adaptations of sauna bathing can enhance endurance performance. Sauna bathing for a half-hour immediately after a run provides an additional stimulus in the form of blood volume increase,” says a study published in the Journal of Science and Medicine in Sport. So, sauna therapy can actually help improve the benefits of a workout, if you have a sauna session immediately after exercise.
Here’s a look at the key benefits of using a sauna, post-workout.
Helps in Muscle Recovery
Muscles can get sore after workout sessions. Even if they don’t, they need to recover after intense exercising. This is because they are exposed to great strain, which can even lead to the development of microscopic tears. It is these tears that can cause inflammation, resulting in tightness, cramps, muscle soreness and sensitivity. Using a sauna enhances the recovery process through an increase in blood circulation to the oxygen depleted muscles. The heat generated in the sauna also helps relax muscles to relieve any kind of muscle tension.
Helps in Weight Loss
For a lot of people who work out or plan to start exercising, weight loss can be an uphill battle. The use of a Sauna has been linked to weight loss and there is no reason why you shouldn’t try one after a workout session. Saunas can also boost the functioning of the lymphatic, immune and cardiovascular systems. Apart from this, infrared saunas can increase the production of the human growth hormone (HGH) and lower cortisol levels, which aid in weight loss. Also, since cortisol is the body’s main stress hormone, sauna sessions indirectly help lower stress and anxiety levels, says an article by The Sauna Place.
Detoxifies the Body
Sweating helps the body to cool down and at the same time release toxins. To extend the benefits of sweating even after your workout session has ended, a session in the sauna is a perfect way to cap your workout. Harmful elements, such as nicotine, alcohol and toxic metals, are also eliminated through sweat, leading to better health and a better mood. As always, be sure to drink plenty of water before and after you session.
It is best to start with a 20-minute session and then gradually increase the duration up to 40 minutes. Also, keep in mind that the workout session can be scheduled some time before or after a sauna, but not immediately after it, says an article on Livestrong.
So, taking a sauna bath on a regular basis, especially after a gym session, can improve well-being, decrease body fat content, and help to achieve fitness goals. Add these to the already numerous benefits that a sauna provides.
A new study by researchers at the University of Eastern Finland reveals that there can be a reduction in the risk for cardiovascular diseases, such as stroke or heart attack, in people who go for regular sauna sessions, says an article on Healthline.
This proves that the benefits of a sauna for your body exceed just the detoxification of the skin and the body. Infrared dry saunas have been found to be effective in improving vascular and heart health in both people diagnosed with heart disease and those who are free of cardiovascular problems.
Here’s a look at some of the ways in which sauna therapy can help improve heart health.
Improves Arterial Health
The lining of our arteries is formed by a single layer, known as the endothelium. The cells of this layer act as a barrier for blood cells and also produce several compounds that help the arteries resist blood clots, constriction and prevent development of plaque. Sauna therapy has proven to improve the performance of these cells, along with aiding blood flow.
Another term given to this is to lower the “fire” in the body. When you eat junk or processed foods, or are overweight, your blood contains molecules that cause inflammation and lead to the activation of destructive processes. A few weeks of sauna therapy has been found to be successful in decreasing the level of these harmful molecules. Also, using an infrared sauna means that you can extend your session for a longer duration, since there is less heat in the air as compared to conventional saunas, says an article by The Sauna Place.
Helps to Improve Stamina
A healthy heart means you can exercise for a longer period of time. Due to a healthier layer of cells in the endothelium and decreased inflammation, you can improve your ability to walk and exercise in a better way. Improved stamina can help not just in your fitness goals but also in your sex life.
Helps Save and Extend Life
A study of 129 patients with severe heart problems revealed that those who were treated with sauna therapy, twice a week, fared much better than those who were not exposed to such therapy at all, says an article on Mindbodygreen. The rate of death and rehospitalization dropped 50% in the sauna therapy group, the study results went on to say.
This shows that sauna heat can help in improving the health of heart patients to a significant extent. The benefits of sauna therapy in cardiovascular health have still not been recognized by a majority of the people. Expensive therapies have overshadowed the merits of sauna as a beneficial way of staying fit. Given how easy it is to get a sauna installed at home with pre-built kits, there is no reason why you shouldn’t take advantage of this beneficial therapy.
According to a study published by the National Center for Biotechnology Information, sauna sessions have been associated with improved skin hydration, complexion and overall health. And one of the highly successful types of sauna therapy is an infrared sauna. Infrared saunas are different from traditional sauna, since they use infrared ray emitting lamps to heat the body directly.
In this type of setup, infrared panels are used to allow the heat to enter the body tissue. A major advantage this has over conventional saunas is that it allows you to stay in the sauna room for a longer duration, since there is less heat in the air.
Infrared saunas are highly effective because they work on two major aspects of skin health, detoxification and circulation.
How Detoxification Helps to Improve Skin Health
The heat energy emitted from the infrared lamps is capable of reaching the innermost layers of the skin. This deep penetration heats up the body core, making you sweat out from the inside. This helps release toxins from not just the skin, but cleanses the body of toxins through sweat, says an article by The Sauna Place.
Role of Circulation in Healthy Skin
Due to the lack of proper blood circulation, our skin cells can start ageing quickly, which can lead to dry, fatigued and dull skin. Infrared saunas can help improve the overall quality of skin by enhancing blood circulation. The deep penetrating heat from an infrared sauna increases the blood flow in the body. This ensures that oxygen and essential nutrients are delivered to each and every cell of your body. As a result, the skin cells get a boost of blood, which makes the skin look healthier and more vibrant, while leaving you feeling rejuvenated. In short, your skin glows.
Although infrared rays are a constituent of sunlight, extended exposure to them does not cause any tanning or skin damage, unlike UV rays. Therefore, not only do you get benefits from infrared sauna sessions, you don’t need to worry about harmful side effects.
Acne and other skin conditions can have an adverse impact on the self-confidence of three out of five teenagers, says a survey by the British Skin Foundation. On the other hand, when you feel confident, you are better able to form relationships, both on a personal and professional level.
So, an indirect impact of infrared saunas could be a major increase in overall confidence and quality of living.
Did you know that regular sauna sessions can lower the risk of Alzheimer’s and Dementia? And it isn’t only physical benefits that saunas are known to offer, they also provide various mental and emotional benefits too. Having an outdoor sauna can not just provide you numerous health benefits, it can also add value to your home by making it more appealing and providing a private space for couples, says an expert at The Sauna Place.
Here are 5 major reasons to have an outdoor sauna installed in your home.
1. Improves Cardiovascular Performance
Studies have shown that using the sauna 2 to 3 times a week helps reduce the risk of cardiovascular diseases by 27%, says an article on ScienceDaily. Moreover, it lowers the risk of high blood pressure, if used regularly. Sauna therapy is known to improve blood circulation and arterial compliance, thereby making your arteries and heart healthier.
2. Flushes out Toxins
One of the natural ways of eliminating toxins from the body is through perspiration. Intense sweating can help flush out toxins that might have accumulated in the body over a long period of time, says an article on Healthline. During an intense sauna session, blood vessels dilate, causing increased blood flow. This then sends signals to the millions of sweat glands to become active and produce sweat. This helps in reducing the levels of copper, mercury, lead and other toxic chemicals in the body.
3. Cleanses Your Skin
Did you know that heat bathing is one of the oldest beauty treatments? Yes, when the body experiences intense heat in a sauna, it flushes out toxins and deep cleans the skin, removing dead cells. It cleanses the pores and blood vessels, giving you a natural glow. It also helps in softening the skin. And, not just the skin, sauna sessions are known to moisturize the hair too!
4. Helps You Sleep Better
Studies have shown that using a sauna regularly can help you get more relaxed and deeper sleep. An increased heart rate will also increase the release of endorphins in the body. These are the “feel good” hormones that make you feel relaxed and soothe the mind. Experts often advise people suffering from insomnia to take regular sauna sessions.
5. Reduces Physical Pain & Boosts Immunity
Saunas are a tried and tested method for reducing joint and muscle pain. Another major benefit of a sauna is that it increases the production of white blood cells in the body, which in turns helps in increasing immunity.
The best part is that you can easily install a sauna in your home, with a wide variety of saunas in all shapes and sizes available online.
According to research recently published in the Journal of Human Hypertension, “Time spent in a hot, dry sauna reduced people’s systolic blood pressure from 137 to 130 mmHg, and their diastolic pressure from 82 to 75 mmHg.” Given today’s fast paced life, it is important to have a place where you can calm your nerves down and a home sauna is just that place for many. You’ll enjoy the stress relief that comes with time spent in a sauna and you’ll also reap multiple health benefits, says an article in Time magazine.
A home sauna is a well-insulated, wood-lined room with 1-2 benches, a light and a sauna heater. The two main types of sauna are pre-built and pre-cut. Pre-cut sauna kits supply all of the components to finish-out the interior of a room that you frame and insulate. A pre-built sauna is different, in that it includes modular wall sections that are insulated inside, which assemble to make a freestanding room. Purchasing a pre-built sauna means there are no walls to frame. Pre-cut sauna kits require some general carpentry skills. There is much more labor involved in this type of installation. Pre-built saunas assemble in hours and require very basic skills, where pre-cut saunas generally require a minimum of 1-2 days to install and usually require at least good general carpentry skills. With any sauna, you still should have an electrician take care of all of the wiring and sauna heater hook-ups.
Advantages of Pre-Built Saunas
As mentioned above, pre-built saunas are designed and constructed by the manufacturer and can be easily assembled at home, without the need for specialized installation help, says a spokesperson from The Sauna Place. They offer considerable advantages over building your own sauna. Here’s a more specific list of the advantages of pre-built saunas:
- Installing a pre-built sauna saves time and effort. Building one from scratch requires a lot of time, more tools and at least some light carpentry experience.
- It is ideal for use both indoors and outdoors (when purchased with a roof kit) and can be moved with a small amount of work if needed.
- They are easy to assemble and can be installed in just a few hours, whereas building your own can take days.
- In many cases they reduce the cost and hassle of hiring a carpenter or handyman, saving you time and money.
- Pre-built saunas are available in various dimensions to fit in whatever space is available in your home or backyard.
- It is modular, allowing you to disassemble and move when necessary.
Sauna therapy is all about getting rid of the stress and toxins that build up in your body due to the pressures of daily life. However, trying to build one for yourself from scratch can sometimes add to your stress level. It depends on the individual. In summary, buying a pre-built sauna is the most convenient and hassle-free way of benefiting from sauna therapy, right at home.
According to the WHO, more than 300 million people of all ages suffer from depression worldwide, of which most are women. The World Health Organization also added that depression was the leading cause of disability, several diseases and could even lead to suicide. No doubt, depression is becoming an increasingly common illness today, but it is also one of the most unaddressed issues in major parts of the world.
According to Columbia University’s Mailman School of Public Health, depression is on rise in the United States, with the most rapid increase seen among young people. People have always been hesitant to share their mental health concerns with peers, fearing that they might be judged or labeled. However, we need to take responsibility for our own physical and mental health. This might require you to incorporate a relaxing escape from the stresses of life in a warm and quiet enclosure, called a sauna.
While studies have conclusively demonstrated that sauna therapy works wonders for heart health, controlling blood pressure, weight loss and even skin problems, experts at The Sauna Place also emphasize that saunas are the best way to sweat your stress away.
1. Cuts You Off from the World
People dealing with depression and anxiety, with tolerance for excess heat, are prescribed regular sauna sessions. It is found that daily sauna sessions leads to relaxation and has a positive effect on mental health, by allowing you to escape the uncertainties and complexities of the outer world, according to a study published in Psychosomatic Medicine.
2. Lowers Levels of Cortisol
Cortisol is our body’s main stress hormone. Many studies have revealed that daily sauna sessions lower the levels of cortisol in the body. As a result, stress and anxiety is reduced. Moreover, the excessive sweating during the session also reduces feeling of frustration and increases relaxation.
3. Helps Release Beta-Endomorphins to Relieve Pain
Did you know that strenuous activities cause pain that can cause emotional stress, which in turn drives the body to produce natural pain relieving compounds? Beta-endomorphins are the natural pain relievers of the body. Interestingly, heat exposure during a sauna session puts some amount of stress on the body, such that it is encouraged to the release of these endomorphins, which then leads to a significant reduction in pain.
4. Produces More Euphoric Hormones
The reason a lot of people start suffering from depression is that they are unable to find joy in their lives. Sauna sessions can make people feel a sense of euphoria due to the release of certain hormones, as a result of the heat stress on the body. This can significantly help people suffering from depression. Don’t be surprised if you find yourself feeling generally happy after regular sauna sessions.
Don’t go inside a sauna with expectations and judgments, which are a major cause of resentment. Instead, enter the sauna with the solo aim of relaxation, and the rest will be sorted.
Have you ever wanted to have your own Hot Yoga Sauna? If the answer is yes, then let The Sauna Place help you create your own Hot Yoga Room. With all the benefits of Yoga added to the many benefits of the Sauna, it is a great way to improve your health, body, and mind. So, how can you maximize the experience of hot yoga? The answer is simple -with a sauna room!
The focus of hot yoga is to relax the muscles more, by detoxing the body by sweating. Using a traditional sauna room allows you to intensify these benefits. You can create the ultimate Hot Yoga sauna experience by making sure a few things are in order:
Make sure the size of your sauna room works for your needs. You want plenty of room to move-around as needed. Ensure that the temperature inside of your sauna is between 105 °F – 110°F for optimal performance, and that you keep the humidity around 40 percent. Because the temperature drastically varies based on your height in the sauna, the lower bench often offers the ideal Hot Yoga temperature.
Hot Yoga can improve your health in many ways. The Sauna Place has researched the subject, and these are just some of the numerous benefits that can be found by using your sauna room for Hot Yoga:
-Improvement of your breathing by creating a larger lung capacity
-A session is equivalent to a cardio workout
-It increases sweat production
-It increases mental focus
-Hot Yoga also reduces the symptoms of diabetes, asthma, high blood
pressure, depression, arthritis, and circulation
There are many positives to be gained from creating the perfect hot yoga sauna in your home. Be sure to consult your doctor before practicing any type of Hot Yoga, or enjoying your Sauna.
Want to discuss designs or get more information? Give The Sauna Place a call today!
Although some refuse to acknowledge it, we live in a polluted world. We are exposed to a myriad of chemicals every day, from the cleaning agents we use to the air we breath. From respiratory and reproductive disorders, to a weakened immune system – and even cancer, the pollution we face everyday has a devastating impact on our health.
The good news is that there is a way to combat these effects through sauna therapy. Here are just a few of the numerous benefits you will get from regular sauna sessions:
1. Get the Glow
Pollution can take a serious toll on your skin. Dry skin, premature aging and acne are things we’d rather not have. What can we do when we’re constantly under attack from our environment? If you have a sauna at home, you have the perfect way combat this problem. By simply accelerating the natural processes of sweating, regular sauna sessions will help restore the moisture levels in your body, while ridding it of toxins. The increased temperature of a sauna session causes an increase in blood circulation. This makes oxygen and other vital nutrients to rush to the surface of the skin, giving you that beautiful glow, says an article by LiveStrong.
2. Breathe Easy
Did you know that pollution commonly causes acute asthma? In fact, there is a 40% higher risk of an acute asthma episode on high-pollution summer days than on days with average pollution levels, says a study conducted by Asthma and Allergy Foundation of America. Unfortunately, in the battle between our lungs and air pollution, air pollution often wins. Luckily, saunas can fix this problem. A sauna session not only opens airways, making it much easier to breathe, but it also flushes out harmful toxins that are a huge part of the problem.
One thing we know for sure is that regular sauna sessions help remove toxins from the body that accumulate due to our exposure to chemicals and air pollution. The heart, brain, liver and kidneys can all be damaged by these menaces. With our body’s natural cleansers under attack, a normal regimen of sauna therapy is the way to go. Several medical studies have shown that by detoxifying the body of toxic agents, such as lactic acid, sodium and uric acid, sauna therapy takes a huge load off of the kidneys and liver. Along with this, it also strengthens our immune system, says an article by The Sauna Place. Just sweating alone helps greatly in the removal of heavy metals and toxic chemicals from the body.
Because saunas offer these numerous benefits, all in the convenience and comfort of your own home, why would you NOT consider adding one? With the innumerable health benefits and convenience of a residential sauna, it is safe to say that saunas have taken the lead in the battle against air pollution and the other toxins our bodies face each day. Maybe it’s time to give saunas a fresh look.
The bathroom is breeding grounds for all types of germs. More so because it is warm and damp, creating the right environment for bacteria and viruses to breed. This is why the American Dental Association says that toothbrushes kept trapped in a cabinet or container is a welcoming environment for bacteria, with hundreds of different types of microorganisms festering on damp toothbrushes and then spreading amongst the residents of the home when their toothbrushes come in contact with each other.
In fact, residents should also keep the toilet lid shut when they flush to maintain hygiene, since the germ fallouts can spray across the room, up to six feet away from the toilet, according to a 1975 study. Maintaining hygiene should also include keeping towels clean and dry.
Bathroom Towels are Home to Bacteria
A towel is the first thing we look for in a bathroom. However, each time we dry ourselves, whether after a bath or after washing our hands, we transfer bacteria and other germs from our skin onto the towel surface. Experts at Sauna Place say that towels offer the perfect environment for disease causing bacteria and other microorganisms to breed, since they are often damp, absorbent and warm. Therefore, special care must be taken to ensure that towels are kept dry and clean.
Useful Tips to Keep Bathroom Towels Fresh & Safe
- Let Towels Dry on Hooks: We often just leave towels to hang and dry on a towel bar in the bathroom. However, this leads to the excess soap and water staying trapped between the folds, which encourages bacteria and mildew growth. It is best to hang spread them out to dry on a towel warmer to prevent bacterial growth. Having a towel dryer also keeps the bathroom dry and humidity free.
- Wash Towels Frequently: It is true that washing and drying towels after ever bath will make them wear down faster. It will waste energy and time too. Bath towels should, however, be washed after every 3-4 uses, as a golden rule.
- Wash Towels Separately: Have you seen little nubs on your towel, which spoils the look and feel of it? They are often formed when we wash the towels along with other dirty laundry, regardless of type. Moreover, towels are exposed to a different level of microorganisms, which should not be mixed with other clothes, to prevent the spread of infectious diseases.
Bathrooms are an ideal space to enjoy some personal time out. Access to warm towels not only helps in achieving a relaxed state but adds a sense of serenity, almost like a spa.
- Hydration is important before and after your sauna session. Be sure to drink lots of water to replace what you will lose in a normal session.
- Be comfortable. It’s a matter of preference on what you wear (if anything at all) in the sauna. If you wear towels or clothing, loose is better. Comfort is the key to enjoying yourself.
- Know your limits. Keep in mind that endurance to the heat and humidity is built over time. Don’t overdo it in the beginning. Preheat your sauna prior to entry, then start with 10 or 15 minutes. Over time you can build-up to 30 minutes or longer if desired.
- Enhance the experience. Aromatherapy fragrances such as Eucalyptus can give you a whole new dimension of enjoyment in a sauna. The fragrance is added to the water in your sauna bucket, where it is gradually added to the heater’s hot stones. We offer the largest selection of aromatherapy fragrances anywhere so check them out!
- Alternate with a shower. One great tip to strengthening your immune system is to alternate cold showers throughout your sauna session. Of course if you have an outdoor sauna close to water, or even have quick access to a swimming pool, a refreshing plunge or two is just what the doctor ordered.