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How does sauna affect the body and immunity? The sauna is part of a centuries-old tradition, not only in Lithuania but also in many other nations, which is experiencing a real revival today. A Lithuanian sauna, a Finnish sauna, a Russian banya or a Turkish hamam all differ in temperature, humidity and rituals, but they all have similar effects on the body.Heat therapy has been used for centuries not only as a source of pleasure, but also as a natural healing tool to help strengthen health and well-being. More and more people are now discovering sauna not only as a way to relax, but also as a natural way to boost immunity. Scientific research confirms what our ancestors knew intuitively: regular sauna use can have a positive effect on our bodies and protect us against disease. In this article, we will discuss in detail how heat treatments affect different body systems, how they boost immunity, how they affect psychological health, the specificities of the different types of sauna and, most importantly, how to enjoy a sauna safely in order to get the maximum benefit. Physiological processes Sauna treatments trigger various physiological processes in the body that have a positive effect on our body. In this section, we will look at what actually happens in the body during a sauna and what processes lead to the beneficial health effects. The basics of thermal effects When exposed to high temperatures, the body activates its natural thermoregulatory mechanisms. The body's temperature rises, triggering a whole chain of biochemical reactions. One of the key players in this process is heat shock proteins (HSPs), the production of which increases in response to heat stress.These proteins help to protect cells from damage and are involved in the body's recovery processes. Researchers have found that heat therapy helps to reduce chronic inflammation in the body, which is the cause of many diseases. High temperatures stimulate the production of molecules that inhibit inflammation and reduce the amount of factors that support inflammatory processes. The circulatory system and cardiac function One of the most obvious effects of thermoregulation is the dilation of blood vessels (vasodilatation). This process allows blood to circulate more easily in the peripheral parts of the body, better supplying tissues with oxygen and nutrients. Sauna bathing increases the heart rate, similar to light to moderate exercise, which is why sauna treatments are sometimes referred to as „passive exercise”. Regular heat treatments increase cardiovascular efficiency, improve blood circulation and lower blood pressure. Studies show that people who regularly use the sauna have a lower risk of cardiovascular disease. A long-term study in Finland showed that men who used a sauna 4-7 times a week had a 50% lower risk of heart disease than those who used the sauna only once a week. Muscle relaxation and pain relief Heat promotes muscle relaxation and reduces tension and stiffness. Sauna treatments are particularly useful after intense exercise or sports training. The effect of the heat improves blood circulation in the muscles, speeds up the removal of lactic acid and other metabolic products, thus accelerating muscle recovery. For many people suffering from chronic pain, sauna treatments help to relieve unpleasant sensations. The thermal effect stimulates the body's release of painkillers and blocks the transmission of pain signals to the nervous system. Sweating and detoxification Sweating is the body's natural response to heat, allowing it to regulate body temperature. In a sauna, sweat production is significantly increased - between 0.5 and 1.5 litres of fluid can be lost per session. Sweat not only helps to cool the body but also flushes out various toxic substances. Although the concept of detoxification is often overestimated, scientists acknowledge that sweat removes certain heavy metals (such as lead, cadmium, arsenic), bisphenol A and some other toxic compounds from the body. However, it is important to note that the liver and kidneys remain the main organs of detoxification, and sweating is only an additional component of this process. Effects on the skin Heat activates the blood circulation of the skin, opens the pores and promotes the natural cleansing of the skin. Intense sweating helps to remove dead skin cells, oil and dirt that can clog pores. This improves the appearance of the skin, reduces the likelihood of acne, and makes the skin more radiant and supple. Regular sauna treatments improve skin condition, reduce inflammation and strengthen the skin's protective barrier. In addition, the heat stimulates the production of collagen, which slows down the ageing process and reduces the appearance of wrinkles. Effects on metabolism Heat treatments stimulate metabolism. The increase in body temperature forces the body to use more energy, so extra calories are burned in the sauna. Although this calorie count is not high (around 300-400 calories per hour), regular sauna use can contribute to overall energy intake and weight control. It has also been observed that heat therapy can improve glucose tolerance and insulin sensitivity, which is particularly important for people prone to diabetes or metabolic syndrome. Sauna and immunity: How to strengthen protection against disease? One of the most frequently asked questions is whether sauna can really boost our immunity and help us protect ourselves against disease. The answer lies in the complex mechanisms of our immunity and how heat affects them. The effect of sauna on immune cells Research shows that the controlled heat stress caused by sauna treatments has an immunomodulatory effect. Thermal stress stimulates the production and activity of white blood cells (leukocytes). In particular, there is an increase in the activity of natural killer cells (NK cells), which play an important role in the fight against viruses and cancer cells. One of the interesting effects of sauna is the stimulation of the production of heat shock proteins (HSP). These proteins not only help to protect cells from stress, but are also involved in antigen presentation processes, thus enhancing immune reactions against pathogens. Immune system training Regular sauna treatments, especially when combined with contrast treatments (such as cold showers or bathing in an ejecta after a sauna), act as a kind of immune system training. The alternation of heat and cold puts the body under controlled stress, to which it reacts by activating the immune system. This „immunological training” makes the body more resilient and better prepared to fight real pathogens. This may be one of the reasons why regular sauna users are less likely to catch colds and get better faster. Preventing colds Studies in Finland have shown that people who regularly visit the sauna are less likely to get respiratory infections. This may be due to several factors. Firstly, increased body temperature creates an unfavourable environment for some viruses and bacteria. Secondly, the heat stimulates the secretion of mucus in the nasopharynx, which helps to eliminate pathogens. In addition, heat treatments moisten the airways, which reduces dryness and inflammation and improves mucociliary clearance (the mechanism that removes germs and other particles from the airways). Reducing inflammation and chronic diseases Chronic inflammation is at the root of many diseases, including cardiovascular, autoimmune and neurodegenerative diseases. Sauna treatments reduce markers of systemic inflammation such as C-reactive protein (CRB) and various cytokines. Research in Germany shows that regular heat treatments can benefit people with rheumatoid arthritis, fibromyalgia and other chronic inflammatory diseases by reducing symptoms and improving quality of life. Bathing and aromatherapy Traditional Lithuanian sauna treatments often include bathing - gentle

Renting a sauna: how to choose the perfect place to relax? In Lithuania and other Baltic countries, a unique way of relaxing is becoming increasingly popular - renting a sauna. This type of holiday offers more than just a place to stay - it is a complete experience that combines traditional sauna culture with comfortable accommodation. Sauna rentals usually include a private farmhouse or house with an authentic sauna, relaxation areas and all the amenities you need for a quality holiday.This type of holiday is unique in that it is suitable for a variety of occasions - a romantic weekend for two, a family holiday or a gathering of friends. Looking at modern holiday trends, people are increasingly looking not only for a place to spend the night, but also for a holistic experience of well-being, which is exactly what farmhouses with baths offer. In this article, you'll find out what the main benefits of sauna farmhouses are, what to look out for when choosing one, which are the most popular places in Lithuania offering quality sauna rentals, and how to book the perfect place within your budget. Why choose a sauna holiday? Key benefits and experiences A holiday in a farmhouse with a sauna is much more than just accommodation. It's a complete experience combining wellness, privacy and authentic Lithuanian traditions. Sweating in the sauna has proven health benefits: it helps remove toxins, improves blood circulation, reduces muscle tension and stress. The warmth relaxes the body, and bathing in birch, oak or other vases boosts immunity and helps you regain your strength.Sauna rentals are often located in remote areas surrounded by nature, ensuring complete privacy and tranquillity - the perfect environment for those who want to escape the hustle and bustle of the city and the daily stresses of life. For couples, a sauna rental provides the ideal setting for a romantic weekend away - privacy, cosiness and being together in an unforgettable natural environment strengthen the bond. For families, such farmhouses offer a safe space where children can explore nature and parents can enjoy the peace and quiet. For groups of friends, it is the perfect place to socialise, admire nature and experience the rituals of a traditional Lithuanian sauna together. Sauna culture has deep roots in Lithuania. The traditional Lithuanian sauna is a place of cleansing not only for the body, but also for the spirit, where the four basic elements of fire, water, earth and air are encountered. Many homestead owners preserve authentic sauna traditions and are happy to introduce them to their guests, so this is a great opportunity to get in touch with cultural heritage. Bath traditions in Lithuania: more than just relaxation A Lithuanian bath is not just a place of hygiene or relaxation, but a cultural phenomenon with a deep symbolic meaning. In the past, the sauna was considered a sacred place where people not only washed, but also healed and performed various rituals. It was believed to protect against evil spirits and diseases. The traditional Lithuanian sauna ceremony usually takes place in several stages: first, the body is heated at a low temperature, then the temperature is gradually increased, bathing with a vantage point is included, and the ceremony is completed with a cold water bath or a dip in a lake. The bathing stimulates blood circulation and helps deeper sweating, while the cold water closes the pores of the skin and gives a feeling of freshness. Most quality farmhouses with baths offer the services of a bath attendant, who not only supervises the heating of the sauna, but also performs a traditional bathing ceremony, using local herbs, honey, salt or other natural ingredients to exfoliate the body and care for the skin. This is an invaluable experience for those who want to relax and learn about the ancient Baltic culture. Key points to consider when choosing a farmhouse with sauna In order to choose the perfect place to relax with a sauna, it is important to pay attention to a number of key points that will determine the quality of your stay. The type of sauna is one of the most important aspects. There are several types of sauna that are popular in Lithuania: wet (Russian) sauna, dry (Finnish) sauna and infrared sauna. A wet sauna is characterised by high humidity (50-70%) and a medium temperature (60-70°C), which creates a pleasant evaporative effect and allows you to enjoy the treatments for longer. A dry sauna operates at a much higher temperature (80-100°C) but with lower humidity, which allows sweat to evaporate from the body more quickly and the skin to feel more intense heat. An infrared sauna operates at a lower temperature, but the rays penetrate deeper into the tissues, so the body cleanses more effectively. In addition to the type of sauna, look out for additional entertainment and amenities. Many of the farmhouses offering quality holidays have hot tubs (outdoor hot pools), which are particularly nice to relax by in the winter while watching the starry sky. A fireplace in the house creates a cosy atmosphere in the cool evenings, and private access to a lake or river allows you to refresh yourself in a natural body of water after a bath. If you're travelling with your family, make sure the farmhouse is child-friendly with a playground, a safe environment and plenty of space. The quality of the accommodation is also very important. Check how many bedrooms there are, whether there is a fully equipped kitchen, the quality of the furniture and the privacy. Some farmhouses with baths can be very minimal, while others offer luxurious facilities. Assess the location of the farmhouse - distance to town, nearby attractions, shopping opportunities. This is especially important if you are planning a longer stay. Some homestays offer additional health or beauty treatments such as massages, body scrubs, face masks or even yoga classes. If you are interested in such a complete holiday, look for farmhouses that offer comprehensive spa programmes. Many homestay hosts can offer tastings of local produce, outdoor cooking or even guided hikes in the surrounding area. How to assess the quality and safety of a sauna When choosing a farmhouse with a sauna, quality and safety aspects should be a priority. First of all, look carefully at the photos and assess the condition of the sauna - whether it looks clean, well maintained and has no visible defects. You can tell a good quality sauna by its natural materials (wood is the most common - aspen, lime or cedar), proper ventilation and ergonomic benches. From a safety point of view, it is important to note whether the sauna has a thermometer and a humidity gauge, whether there is adequate lighting and whether it is safe to enter and leave the sauna. If the property offers a sauna attendant, ask about his/her qualifications and experience - a professional sauna attendant will not only ensure a good quality sauna, but also a safe one. It is also worth asking about the certificates and regular maintenance of the sauna equipment. Quality sauna stoves must be certified and regularly inspected to avoid fire hazards or other accidents. Pay attention to reviews that mention hygiene standards - clean water, fresh sheets and towels, and regular disinfection of the rooms are signs of good hygiene. Before booking, ask if the owners provide instructions on how to use the sauna safely, especially if you plan to use it yourself. Good homestays always make sure that guests are properly informed about the specifics of using the sauna and the safety precautions. Popular locations and types of baths In Lithuania, you can find different types of farmhouses with baths in different regions, each with its own advantages and unique atmosphere. The Lake District, which includes the Molėtai, Zarasai and Ignalina districts, is one of the most popular regions for sauna lovers.Here you will find a large number of farmhouses with saunas located by lakes, offering the opportunity to enjoy a sauna after