Health experts have highlighted a simple bathing routine that may help lower blood pressure and improve heart health.
immersing the body in hot water can act as a type of passive heat therapy , potentially contributing to lowering blood pressure and improving certain health indicators, although the results vary from person to person.
The review, published in the journal "Applied Physiology," explained that passive heat therapy relies on raising body temperature without physical activity, through immersion in hot water at specific temperatures.
The researchers analyzed a range of scientific studies that examined the impact of this type of bath on cardiovascular health.
The use of hot water baths dates back centuries, as seen in Roman baths, Japanese hot springs (onsen), and Turkish baths. The water used for therapeutic purposes is typically between 39 and 40 degrees Celsius, higher than the usual bathing temperature, which is generally between 33 and 37 degrees Celsius.
Immersing the body in hot water causes blood vessels to dilate and blood flow to increase in response to heat, which directly affects blood pressure. Preliminary studies suggest that bathing for 15 to 30 minutes at temperatures between 40.5 and 43 degrees Celsius may significantly lower systolic blood pressure, according to News Medical.
One of the studies reviewed also linked regular hot bathing to a reduced risk of cardiovascular disease by up to 28%. However, the researchers emphasized that these findings were based on observational studies, meaning they do not prove a direct causal relationship.
The results showed that older adults with high blood pressure who were receiving medical treatment achieved more stable benefits compared to younger healthy adults or those with untreated high blood pressure, as the effects in these groups were limited or unsustainable.
The potential benefits were not limited to blood pressure alone, as the review indicated improved sleep quality, reduced stress levels, and enhanced long-term mental health as a result of positive effects on the nervous system.
Blood pressure above 130/80 mmHg is considered hypertension, a risk factor for heart, brain, and kidney disease. Other research indicates that lowering systolic blood pressure by just 10 mmHg can reduce the risk of major cardiovascular events by approximately 20%.
Regarding safe use, researchers advise against exceeding a temperature of 40 degrees Celsius to avoid overheating. They also recommend exiting the bath gradually, sitting for a short while before standing, and staying hydrated by drinking water before bathing. It is also advisable to keep some limbs above water during extended periods of immersion.
The researchers concluded that hot water baths show promising results as a supportive treatment for lowering blood pressure alongside traditional therapies, while emphasizing the need for further studies to determine the best methods of use and to understand their long-term effects more accurately.
