Can a Sauna or Steam Room Fight Off a Cold?- a guide by Dr. Susanna Søberg
Understanding the Common Cold
Before delving into whether saunas and steam rooms can help fight off a cold, it’s essential to understand what the common cold is. According to the Centers for Disease Control and Prevention (CDC), the common cold is a highly contagious respiratory illness. It primarily affects the nose, throat, sinuses, and windpipe. More than 200 viruses can cause cold-like symptoms, with rhinoviruses being the most common culprit.
These viruses spread easily through direct contact with infected surfaces or by inhaling airborne particles when an infected person coughs or sneezes. Once inside the body, these viruses attack the cells lining the nose and throat, causing symptoms like sore throat, nasal congestion, runny nose, coughing, sneezing, headaches, muscle aches, and fatigue.
Although a cold is usually harmless and resolves within a week or two, it can still disrupt daily life. The discomfort, fatigue, and congestion can lower productivity and leave you feeling miserable. This is where saunas and steam rooms come into play—offering potential symptom relief and a way to feel better while under the weather.
Sauna vs. Steam Room: What's the Difference?
While both saunas and steam rooms offer health benefits, they operate differently. A sauna is a wooden room that uses dry heat, typically reaching temperatures as high as 176°F (80°C) in traditional Finnish-style saunas. The dry heat encourages sweating, which helps unclog pores and may improve circulation.
On the other hand, a steam room uses moist heat, with temperatures generally between 110°F (43°C) and 115°F (46°C). The humidity is close to 100%, making it an ideal environment for relaxing muscles and clearing clogged nasal passages, though it might not promote as much sweating or calorie burning as a sauna.
So, when it comes to choosing between a sauna and a steam room for cold relief, the key difference lies in the heat source: dry in saunas versus moist in steam rooms. Your preference and health goals should guide your decision.
Can Saunas and Steam Rooms Help with Cold Symptoms?
Saunas
1. Reducing the Incidence of Colds
Studies suggest that regular sauna use might reduce how often people catch colds. In a study led by E. Ernst and colleagues, 50 volunteers were divided into two groups: one group used saunas regularly, while the other did not. Over six months, the researchers monitored how often participants caught colds, how long the colds lasted, and their severity.
Interestingly, the sauna group experienced significantly fewer colds, especially in the latter half of the study. While the duration and severity of the colds were similar in both groups, regular sauna use appeared to lower the overall incidence of the illness.
While this doesn’t mean a sauna can "cure" a cold, regular use may help reduce the chances of catching one in the first place.
2. Reducing Inflammation
A cold causes inflammation in the nasal and throat tissues, which leads to symptoms like a sore throat and nasal congestion. Sauna use may help reduce this inflammation. A cohort study by Setor K. and colleagues in Finland examined the effects of sauna use on inflammation markers in men aged 42-61. The study found that frequent sauna sessions were associated with lower levels of inflammatory markers such as high-sensitivity C-reactive protein and leucocyte count.
These results suggest that regular sauna use can help reduce overall inflammation in the body. Since inflammation is a key factor in cold symptoms, using a sauna could offer some relief and promote faster recovery.
Steam Rooms
1. Relieving Nasal Congestion
Steam rooms are particularly effective at relieving one of the most annoying cold symptoms: nasal congestion. The high humidity in a steam room helps moisturize the mucous membranes, thinning the mucus in the nasal passages. This makes it easier to expel trapped mucus, relieving pressure and helping you breathe more comfortably.
A study by Atishkumar B. and colleagues found that steam inhalation significantly improved nasal mucociliary clearance, a process that helps clear mucus from the respiratory tract. This was true for both healthy individuals and those with conditions like rhinitis or sinusitis. Based on this research, steam rooms provide an effective, natural remedy for nasal congestion.
2. Improving Blood Circulation
Another benefit of steam rooms is their ability to improve circulation. The combination of heat and humidity dilates blood vessels, increasing blood flow to different parts of the body. Enhanced circulation can help distribute immune cells more efficiently, which might assist in fighting off infections.
A study by Everett B. and colleagues showed that moist heat (such as that found in steam rooms) significantly increased blood flow in older adults. Improved circulation can help the body respond more effectively to illness, aiding in recovery from cold symptoms.
Sauna or Steam Room: Which is Better for a Cold?
Whether you opt for a sauna or a steam room depends on your symptoms and preferences:
Sauna: If your cold leaves you with muscle aches, fatigue, or a runny nose, the dry heat of a sauna may be more beneficial. Saunas are particularly effective at promoting relaxation, improving circulation, and boosting the immune system, which may help the body fight off viruses more effectively.
Steam Room: If nasal congestion or a sore throat is your primary concern, the moist heat of a steam room may provide better relief. The humidity can help loosen mucus and soothe inflamed respiratory tissues, making it easier to breathe.
However, it's important to note that while saunas and steam rooms can alleviate cold symptoms, they are not a cure. If your symptoms persist or worsen, it’s important to seek medical attention, as complications like sinusitis or bronchitis can arise from a simple cold.
Tips for Using Saunas and Steam Rooms Safely
If you decide to use a sauna or steam room to relieve cold symptoms, follow these tips for a safe and effective experience:
Preparation: Before entering, hydrate with water and avoid using a sauna or steam room if you have a fever or are feeling extremely fatigued.
Duration: Limit your time in a sauna or steam room to around 15 minutes per session to prevent overheating. After each session, take a 5-10 minute break to cool down and rehydrate.
Repetition: For optimal results, repeat the process up to three times for a total of 45 minutes to an hour. Always listen to your body—if you feel dizzy, too hot, or uncomfortable, take a break immediately.
Monitor Symptoms: After your session, check if your cold symptoms have improved. While you may feel relief, continue to rest, stay hydrated, and consider other remedies like over-the-counter medications if needed.
Consult a Doctor: If you have underlying health conditions like heart disease or respiratory issues, it’s essential to consult your doctor before using a sauna or steam room, especially during illness.
Conclusion
Both saunas and steam rooms can provide temporary relief from cold symptoms by improving circulation, reducing inflammation, and clearing nasal congestion. Saunas may lower the overall risk of catching a cold, while steam rooms offer immediate relief for symptoms like congestion. However, neither is a replacement for proper medical care. Be sure to stay hydrated, rest, and seek medical advice if necessary.
So, the next time you’re battling a cold, consider adding a sauna or steam room session to your self-care routine for some much-needed relief. Stay warm, relax, and remember—your health is your priority!
