Exploring the Benefits and Risks of Heat Therapy: Hot Yoga, Saunas and More
Blue Daily
| 2 min read
From hot yoga to saunas and hot tubs, heat is trending as a wellness tool—but how much does it really help your health?
The latest episode of the A Healthier Michigan Podcast, hosted by Chuck Gaidica and featuring Dr. Jessica Huhn, medical director at Blue Cross Blue Shield of Michigan, dives into the science and safety behind heat therapy.
The benefits and risks of heat therapy
Huhn explains that heat therapy comes in many forms, including saunas, hot tubs, heating pads and even wraps. The primary benefits? Heat relaxes muscles, eases pain, dilates blood vessels (which brings healing nutrients to tissues and whisks away toxins) and can even help lubricate joints a boon for those with arthritis.
However, Huhn cautions listeners that heat therapy is a supplement, not a cure-all. People with certain conditions, such as pregnancy, high blood pressure or heart disease, should consult their doctor before using heat therapy. Overdoing it can be dangerous, so experts recommend sessions of 15 to 30 minutes and always listening to your body. If you feel dizzy, unwell or experience tingling or numbness, it’s time to cool off and hydrate.
The episode also debunks the myth that more heat is always better or that it’s a magic bullet for weight loss. While heat therapy can temporarily raise metabolism and heart rate, it isn’t a substitute for healthy eating and regular exercise. For acute injuries, cold therapy is often the best first step, with heat more helpful later in the healing process.
Hot yoga, a rising trend, has its merits, especially for flexibility and joint pain, but isn’t for everyone. Huhn stresses the importance of starting slow, checking with your primary care provider and being mindful of your body’s response.
The best temperatures for heat therapy
For those curious about ideal temperatures: heating pads should be set between 105° and 113°F, hot tubs between 98° and 104°F, and saunas can range from 150° to 195°F, depending on the type. Humidity also plays a role in how your body experiences heat.
And remember, always hydrate with water and seek professional advice if you have underlying conditions.
Listen to the podcast, The Benefits of Heat Therapy, to hear the entire conversation. A Healthier Michigan Podcast is brought to you by Blue Cross Blue Shield of Michigan.
To hear more episodes on your smartphone or tablet, subscribe on Apple Podcast or Spotify or your favorite podcast app.
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