How to Use a Sauna

If you want to use a sauna, this guide will help you. Read on.

The first step is to check with your doctor to make sure that a sauna session will not be dangerous for you because of heart or circulatory conditions. If your doctor does not voice objections, it’s important to understand that both the conventional and infrared sauna will affect you differently depending on the days. Some days, it will feel terrific and other days not so much.

The important thing is to listen to your body and to make sure that you are in the right frame of mind to totally disengage from the outside world. Make sure you are not in a rush to be somewhere else later.

A proper sauna session involves being immersed in several rounds of hot and cold heat. This can easily take up 2 – 3 hours. Make sure you do not eat for a minimum of two hours prior to your sauna bath.

When you are ready, proceed as follows:

  1. Make sure your sauna has been preheated to the proper temperature. The temperature should be comfortable for you and can range between 45oC (113oF) and 100oC (212oF). Allow some extra time for the walls, benches and stones to heat up properly. Remember, the higher the temperature, the quicker you will start to perspire. Public saunas usually have resting benches of various heights. With these benches, you can vary the temperature by choosing a tier that is comfortable for you – the lowest being the coolest. In the dry heat of a sauna, you can perspire comfortably in temperatures at or above the boiling level – 100oC (212oF). Don’t overdo it if you are new to sauna bathing.
  2. Remove all clothing and jewelry and take a shower to remove all creams, oils, lotions and make-up before entering the sauna. If you are using a public sauna, you may want to wrap a towel to around you for modesty and hygiene. Different countries have different attitudes towards public nudity. However, using a towel to sit on is good etiquette in a public sauna.
  3. At first, the perspiration will evaporate in the dry air. However, eventually the body will be covered with perspiration. Some moisture can be created by throwing water on the hot stones in the sauna. This prevents the mucous membranes from drying out too much but also raises the temperature. After about 10 minutes (more if you are an experienced sauna user), it is time to cool off the body. Do not stay any longer than is comfortable for you!
  4. Depending on where you are, cooling off can be achieved by a plunge in a lake, stream, swimming pool, or by taking a cold shower. Of course, you’ll want to shower off perspiration prior to using a swimming pool.
  5. You can then repeat the hot/cold cycle up to 3 times for maximum health benefits. It is always better to do repetitions than to stay too long in the hot sauna.

After the last cool-down, briefly return to the sauna to warm up the body a bit. You also need some resting period, possible on a Coleman Queen Cot air mattress to allow the body to thoroughly cool down. You will want to avoid going out into cold air while experiencing after-perspiration.


Understanding what is Fibromyalgia

Fibromyalgia is a chronic pain syndrome, pain that is constant or it pain that just flares up which can affect any part of the body at any intensity. Other known symptoms of fibromyalgia are headaches, nausea and fatigue.

What causes Fibromyalgia?

No one has determined the real cause to Fibromyalgia, but there are theories that state that those people who do suffer from Fibromyalgia tend to develop a sensitivity to painful inducements, due to something misaligned in the central nervous system.

What are the symptoms of Fibromyalgia?

Fibromyalgia is musculoskeletal pain that also creates tenderness to muscles and joints.

Other known symptoms are:

Symptoms can develop after:

  • An injury sustained to the body
  • Psychological stress
  • An illness
  • Physical trauma

So, what treatment can be administered to treat Fibromyalgia?

The pain one experiences from Fibromyalgia can really affect an individual’s lifestyle. Thankfully there has been a solution to help those sufferers decrease inflammation, lessen muscular aches and pains and improve sleep their sleep patterns. Apart from the techniques mentioned below there are many Fibromyalgia creams on the market that have been yielding positive results.


A good pain relief solution as it involves poking the skin with tiny needles which helps relieve pain. Various studies have shown that acupuncture does help relieve pain caused by Fibromyalgia, many sufferers were pain free for about 2 years after administering acupuncture.

Acupuncture helps by:

  • Helping the body to naturally self-heal
  • Boost the change in blood flow
  • Boost the levels of neurotransmitters to the brain
  • Treating numerous health conditions like chronic pain


Those individuals who suffer from Fibromyalgia that chose the option of doing yoga found that their moods have improved and there was less pain and they were not as tired as before.

A yoga class helps as the individual finds themselves doing a variety of tasks which helps them in the long run.

These tasks involve doing:

  • Meditation
  • Gentle exercises
  • Simple yoga poses
  • Breathing exercises
  • And group discussions

Weight loss

If you are overweight and suffer from fibromyalgia then it will be in your best interest to reduce some weight as by doing so this will help lessen your symptoms. When a person is overweight it increases their inflammatory substances which is known as cytokines. Cytokines are very commonly found in those people who are obese and those sufferers of fibromyalgia. When a person is overweight this puts a strain on their joints and those individuals get tired and stressed to often resulting in an increased amount of pain. Reducing one’s weight will be beneficial.

Fibromyalgia sufferers can also resort to taking other medications such as:


This is a form of seizure medication which helps in reducing pain in fibromyalgia sufferers. Lyrica and gabapentin are the first anti-seizure drugs formulated to treat nerve pain but these drugs do have their side effects which are:

  • Weight gain
  • Dry mouth
  • Swelling
  • Dizziness


These can also help fibromyalgia sufferers ease their pain and fatigue.  It is important though to discuss possible side effects with your physician as some known cases people had experienced the loss of sexual desire, nausea and weight gain.

Fibromyalgia is a lifelong ailment that causes intense pain foe and individual and, they experience fatigue and muscle inflammation and tenderness. As there is no real cause to why individuals suffer but there are many treatments that currently are they to help those sufferers reduce their pain and lead normal lives. There are numerous treatments to try if one fails there is an option to try another. You will be able to live a life that is pain free and healthy, so do not lose hope.