This 20-Minute Activity May Reduce SAD Symptoms, Dementia Risk, And Blood Pressure

Seasonal affective disorder (SAD) affects around one in 15 UK adults per year, Nuffield Health said. 

The condition happens when the seasons change. It is often associated with winter, but can happen in the summer, spring, or autumn too. 

SAD is a form of depression that may be linked to reduced sunlight in the colder months, the NHS shared.

Speaking to HuffPost UK previously, Counselling Directory member Zsofia Kaplar said that saunas can encourage “the production of a magic trio of feel-good hormones – endorphins, dopamine and serotonin, while lowering the stress hormone cortisol,” all of which may dip during periods of SAD. 

But those are not the only benefits – and it turns out you might need less time than you might expect to experience them.

What are the benefits of saunas?

 A 2018 paper found that a 30-minute sauna session seemed to “improve cardiovascular function” in the short term by lowering healthy participants’ blood pressure. 

“Sauna bathing,” or using a sauna, has also been linked to a lower risk of fatal cardiovascular disease in both men and women in midlife. In this research, more seemed to be better.

But some studies say even 15 minutes of sauna use post-exercise improves blood pressure more than exercise alone.

A 20-year-long Finnish study also found that men who “saunabathed” multiple times a week were a staggering 66% less likely to develop dementia than those who only did it weekly.

And that’s not to mention the possible mental health benefits we mentioned earlier.

UCLA Health says that we should “limit sauna sessions to 20 minutes, with new sauna bathers starting with shorter sessions (five to 10 minutes) and building up to 20 minutes” to minimise risk of dehydration.

Who should avoid saunas? 

According to Harvard Health, people with uncontrolled high blood pressure and/or heart disease ought to consult their GP before stepping into a sauna. 

“Stay in no more than 15–20 minutes” to prevent dehydration, avoid drinking alcohol and “medications that may impair sweating” before and after the activity, and drink two to four glasses of cold water after your sauna too.

Lastly, avoid taking a sauna if you feel unwell – and if you begin to feel poorly while saunabathing, leave at once.