Sauna a hot tip even with high blood pressure?

Especially in Nordic countries, regular visits to the sauna are a natural part of the lifestyle. In addition to maintaining social contacts, it is said to strengthen health, as is often read. But does this also apply when the blood pressure is elevated? Does it perhaps even have a positive effect on the blood pressure values?

Sauna can also refer to steam baths or infrared cabins and similar, but we are referring to the classic Finnish sauna. This is characterized by very high temperatures of 80 100 degrees Celsius with relatively low humidity. The wooden sauna cabin is heated by a stove on which stones are placed. By pouring water, often mixed with fragrant blends, onto these stones, the humidity is temporarily increased, which stimulates sweating.

Sauna sessions usually do not last very long, typically between 10 and 15 minutes, and can be shorter depending on how one feels. They are concluded with a cold shower or a brief immersion in cold water. This is followed by a rest period until the next sauna session.

It is proven that this practice strengthens the immune system and regular sauna-goers are less likely to catch colds. Provided, of course, that the sauna-goer is healthy.

So what about existing high blood pressure? Are regular stays in the hot cabin possible or even advisable for hypertensives?

The sauna session puts a strain on the cardiovascular system, that is a fact. Due to the heat exposure, the body temperature rises to up to 40 degrees during the stay in the sauna, causing a stress reaction that can be compared to light physical activity. Stress hormones are released, the heart rate increases, as does the blood pressure during the time spent sitting or lying in the sauna. Only during the rest phase after or between sauna sessions does the blood pressure drop and often remains in a lower range for a longer time than before.

Therefore, for patients with high blood pressure, as long as the blood pressure is well controlled, even under stress, sauna visits are quite possible. However, especially for those who are untrained or have other pre-existing conditions, a doctor's examination should first determine whether sufficient resilience is present. Some conditions, such as heart failure, but also repeated blood pressure fluctuations, may contraindicate sauna visits.

If the doctor gives the green light, one should approach sauna visits slowly and initially get used to the heat exposure in lower-temperature saunas, such as bio saunas or steam saunas, where there is also significantly higher humidity. The duration of stay in the sauna should also be gradually increased until a training or acclimatization effect sets in.

It is important for hypertensives to keep the cooling down after a sauna session mild. This means, instead of going under the icy shower or into the plunge pool, it is better to cool down slowly in the air or take a lukewarm shower. The obligatory rest phase between two sauna sessions should not be shortened, and the 30 minutes of rest should be observed.

Those who heed these recommendations will, according to studies, also do something good for their blood pressure in the long term. Because it not only drops shortly or in the immediate phase after the sauna session, but often also long-term over time. This has been observed in, of course, non-randomized studies. The systolic as well as the diastolic blood pressure of regularly sauna-going hypertensives fell significantly. After 3 months, the systolic pressure decreased by 23 mmHg, and the diastolic dropped by 9 mmHg.

Studies suggest that especially the blood vessels benefit from regular sauna visits. The heat is said to have an anti-inflammatory effect and also reduce stress. This also applies to the cardiovascular system; sauna sessions seem to have a positive effect on cardiovascular health as well. Some researchers even suggest that regular sauna use could replace some exercise sessions.

Conclusion:

Regular sauna visits are also possible for hypertensives and offer health benefits for them as well. However, blood pressure must be well controlled, and there should be no other pre-existing conditions that contraindicate sauna use. Before the first sweating session, it may be advisable to clarify with a doctor whether and to what extent sauna visits are possible. However, one should avoid the cold shock in the plunge pool or under the shower after each session in favor of a slow cooling down in the air or a lukewarm shower.

Sources:

By Sabine Croci. This article is medically reviewed. Last updated (04/2024).
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Sauna - also with high blood pressure?

Sauna a hot tip even with high blood pressure?

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