Is a Hot Tub Good For Your Health?

There seem to be very few things that are actually enjoyable that are good for your health as well! Could it be too good to be true that using a hot tub could have health benefits? Does using a hot tub really make you feel better, relieve stress, eade aching joints or help with weight loss? I decided to take a thorough look into the whole issue of how good hot tubs are for your health and here’s what I discovered.

So, is a hot tub good for your health? Generally speaking, using a hot tub is very good for your health. It can alleviate pain in joints and muscles, lower blood pressure, give a mild cardiovascular workout and release toxins from the body. Using a hot tub is also very good for your mental well being in terms of stress relief, relaxation and bonding with friends and family. You should consult your doctor first if you have any health issues or a heart condition. Pregnant women and children should not use hot tubs.

To start off with here are some specific problems that using a hot tub can help with.

Hot tubs and Arthritis

Arthritis is a common condition that’s characterised by swelling and painful joints.  It can lead to a reduced range of motion in that it becomes difficult or painful to move around, walk or even do day-to-day tasks.  There are two types of arthritis: Osteoarthritis is the most common type and is caused by a loss of cartilage between the bones that form the joints.  This essentially means that there isn’t anything to stop the bones from rubbing together which creates the pain and swelling. Rheumatoid arthritis is an autoimmune problem that occurs when a person’s immune system attacks the joints, again resulting in swelling pain and stiffness. Both types of arthritis can cause chronic pain and really have an impact on the quality of the sufferers life.

It’s commonly reported and believed that using a hot tub on a regular basis can relieve the symptoms of arthritis.  It makes sense I suppose, as the warm water would naturally soothe aching and swollen joints but I wanted to make sure that there was some supporting medical evidence. I read two scientific reports both of which concluded that using a hot tub on a regular basis could improve the symptoms of both osteoarthritis and rheumatoid arthritis.  

In the most convincing study, the patients were divided into 2 groups. The control group lived at home during the study and were prescribed pain-relieving medicines whilst the other group stayed at a spa hotel for the 10-day experiment and used the thermal spa at 37 degrees Celsius for 20 minutes twice daily. Now, I know which group I would rather have been in and I don’t think you can dismiss the positive mental effects of staying in a hotel and using a spa twice daily but, at every point of measurement, the hotel group reported a significant reduction in pain. At the end of the 10 day period the spa hotel group reported feeling significantly better. The report concluded by saying that clearly the spa treatment had a positive effect on those who are taking part in the study but it drew no conclusions as to the long-term effects of using hydrotherapy treatment on arthritis sufferers

Hot tubs and hydrotherapy

It’s worth mentioning out at this point that, technically speaking, hydrotherapy refers to a treatment usually provided within a hospital physiotherapy department where a physiotherapist with specialist training will help you with exercises which take place in a warm water environment.  The use of hydrotherapy in the context of hot tubs usually refers to the hydrotherapy effects of the jets from the hot tub which can effectively soothe and massage your joints and muscles.

In my research, I read quite a lot from the Arthritis Research Campaign and they are very clear that hydrotherapy has very positive effects on Arthritis sufferers.  They do also recommend using a hot tub as an excellent way to apply heat to arthritic joints but I think it’s important to be clear that simply sitting in a hot tub isn’t strictly speaking hydrotherapy.

So, the conclusion has to be that for people who suffer from either type of Arthritis using a hot tub has scientifically been proven to ease symptoms particularly when the hot tub is used on a regular basis.  There doesn’t seem to be any scientific research that I can find which suggests that using a hot tub will provide any long term benefit but there are certainly short term benefits. If you find that using a hot tub helps alleviates your Arthritis symptoms then it may well be worth pursuing a course of hydrotherapy. You can, of course, do exercises in your hot tub which may help your arthritis but, to be safe and get full benefit, it would be much better to consult your doctor or physiotherapist for a referral.

Hot tubs and relief from injuries

The healing qualities of water are well-known and if you have suffered from maybe a sports injury for example, you may well find relief through using your hot tub.  The warm water can provide temporary relief from pain as well as promote healing. The warmth in a hot tub causes the capillaries and blood vessels to dilate which in turn increases blood flow around the body.  This is good for both injured parts of your body and your body in general as the increased blood flow increases the amount of oxygen circulating around your body as well as other vital healing resources.

Hot tubs and pain relief

Even if you don’t suffer from arthritis or have an injury it might be that you have regular aches and pains that you find it difficult to get any relief from. More and more people are realising that regular hot tubbing is a great way to both reduce pain and keep it under control.  When you sit in your hot tub the buoyancy of the water decreases the stress on your muscles and joints. Your body is supported and therefore the normal day-to-day stresses and strains are temporarily reduced.  There’s also evidence to suggest that the water temperature and the pressure of the water on the body impedes the brain’s ability to receive pain messages from other parts of the body. You can’t help but feel more relaxed and happy in a hot tub as well and in this state, the body produces endorphins which are not only feel good hormones but also the body’s natural pain killers.

Hot tubs and weightloss

Even sitting still in a hot tub increases our cardiovascular response by 3% above just sitting on the couch watching TV. No, this isn’t going to burn a huge number of calories on its own but it’s good that something as pleasant as hot tubbing can give your heart a little bit of a workout without too much effort!

On its own this probably isn’t going to help with any weight loss however, there are a few other things that you can do with a hot tub that will help.

Exercising in the water –  Water is obviously more resistant than air and even doing simple exercises like clapping your hands, squats, walking on the spot and jumping up and down will burn more calories.  It can actually be quite nice lying in your back holding onto the side of the hot tub and pedalling out your legs as well. Exercising like this in a hot tub has the added advantage of being much kinder on your joints as your body weight is supported by the water.  You will also be naturally moving in a much smoother way.

Hot tub before a meal –  It might sound like a bit of a strange time to jump into your hot tub but, if you have a soak before a meal it will reduce your appetite and the chances are that you will eat less.  This might take a little bit of planning because you will need to leave the meal cooking or have it ready for eating before you get into the hot tub. Obviously, it’s not a great idea to jump into the hot tub immediately after a heavy meal as your body will need to be concentrating all its efforts on digestion rather than keeping your core temperature cool and you could start to feel a little unwell.

Staying stress-free –  When we are stressed our body produces a hormone called cortisol.  This is great in small doses as it can give us energy and focus but, if we are continually stressed and continually producing cortisol then it can create some problems.  For a lot of people, cortisol triggers a need to comfort eat and we tend to go for fatty salty foods when we comfort eat which obviously aren’t great if you’re trying to lose weight.  Cortisol also blocks out the production of testosterone which we all need to help build muscle which in turn burns calories. Cortisol can also encourage the body to store more fat. So none, of these things are particularly good if you’re trying to lose weight but using a hot tub as a means of regularly de-stressing will help to reduce the amount of cortisol in your system and therefore alleviate the problems above.

Relief from the symptoms of Fybromalgia

Fibromyalgia is a disorder which can have symptoms including chronic pain and tiredness as well as difficulty in sleeping and also reduced ability to focus and concentrate.  Again, there is a link between hydrotherapy and the relief of fibromyalgia symptoms. Regular use of a hot tub can reduce the symptoms of fibromyalgia and help with quality of sleep and a reduction of pain stiffness and depression.  As with any disorder, you should always discuss your use of your hot tub with your doctor before going ahead.

Hot tubs and lower back pain

There’s at least an 80% chance that if you are reading this that you will, some point in your life, suffer from lower back pain.  It seems that our modern lifestyles, which often include long periods of sitting combined with increasing levels of obesity are creating huge problems for our lower backs.  Collectively, back pain accounts for a huge number of sick days per year and costs the economy millions of pounds a year.

Regular use of a hot tub is a well-known way of reducing the symptoms of lower back pain. Obviously, the transfer of warmth from the water to the joints is beneficial – it helps to relax the muscles around the back and the buoyancy of the water gives relief as well. As well as this, many hot tubs have jets specifically positioned and designed to massage the muscles around the lower back and it’s this massaging effect from the water that can give most relief.

Relief from colds and minor breathing difficulties

If you have a heavy head cold with blocked sinuses you might have tried breathing in the vapours from hot water.  This is usually done with a bowl of steaming water with a towel of your over your head and is extremely unpleasant!  

A hot tub can have a similar effect on blocked sinuses and the steam and vapours can help to open up the airways and to break up mucus. If you don’t particularly like the idea of deeply breathing in chlorine smelling steam from your hot tub you could explore specifically designed aromatherapy additives that you can put in your hot tub’s water.  It’s really important that you don’t put standard aromatherapy oils into your hot tub as these can damage the filtration and pumping system but that you use aromatherapy options specifically designed for your hot tub.

General health benefits  of using a hot tub

Even if you don’t suffer from any of the symptoms or problems above there are a large number of general health benefits to be gained from using a hot tub.  For many people getting into the hot tub for a daily soak is an as important as having regular meal times or sleeping. It becomes a daily ritual or activity and,  when you hot tub with this regularity, you feel the ongoing positive benefits in a very tangible way. Here are a few ways that a hot tub can help with your general physical and mental well-being

Relaxation and stress reduction

It comes as no surprise that soaking in your hot tub is one of the most relaxing and stress reducing things that you can do.  The combination of warmth and buoyancy from the water, the gentle massaging effect of the jets not to mention the isolation from stress-inducing phones and computers are just a few of the ways that hot tubbing promotes calm.  

When we are relaxed and stress free the body releases hormones that specifically make us feel happy and also act as natural painkillers. These hormones also cancel out more negative hormones such as cortisol and epinephrine. After a full day of mental or physical exertion there really is nothing like a good soak in the hot tub to melt away the stresses of the day.  So, what are these hormones and what do they actually do?

Endorphins –  Endorphins are our natural painkillers and it’s thought that they were originally intended to help our ancestors run through the pain barrier when being chased by wild animals.  Generally speaking, today endorphins are released by vigorous exercise. It’s a well-known fact that running or cycling gives you a natural endorphin high and you will get similar, although lesser experience from soaking in your hot tub.

Serotonin – Serotonin  makes you feel happy and sociable,  it combat feelings of depression and gives us that warm glow of closeness to others and empathy.

Dopamine–  Dopamine is a hormone that gives you a sense of pleasure when you are trying to strive towards something or reach your goal.  It makes you mentally alert and keeps you focused.

Oxytocin –  this is basically the love hormone and it’s released during periods of close physical contact. It increases feelings of closeness love and trust.

Hot tubs help improve your sleep

Along with eating high-quality food and getting the right amount of exercise getting good quality and the right quantity of sleep is vital to our well-being. However, it’s an unfortunate fact that approximately 132 million Americans suffer from sleep disorders and problems on a weekly basis. Lack of sleep can lead to increased stress weight gain, illness and a general sense of irritability and difficulty in simply coping with life.

It’s a proven fact that using a hot tub helps us to deeply relax and, if you have a hot tub session just before going to bed, it will most likely help you to get off to sleep much more easily.  When our bodies heat up and then cool it naturally makes us feel tired so, if you are able to get into bed shortly after getting out of the hot tub, then the chances are that you will nod off much more easily.  Not only will having a hot tub before bed help you to get to sleep more easily it will also help you to have a deeper and more relaxing sleep as well.

Improved flexibility

Even if you don’t have any specific issues with pain or immobility we all find that as we get older we get a more limited range of movement in our joints. If you regularly use a hot tub it can help a great deal to restore this lost flexibility. The warm water creates pressure on the body and this reduces joint inflammation which helps mobility.  The buoyancy of being in the water also helps release muscle tension and stress on the joints. It can also be a great idea to do some simple stretching exercises in your hot tub once your muscles are warmed up and, if you do these on a regular basis, you will find that your flexibility and mobility improves.

Eases sore muscles

We all know the feeling of coming in from a hard day at work or maybe a vigorous exercise session and just feeling that our muscles are tired and sore.  Sometimes you can feel the stress of the day in your body and you just long for a massage or some way to unknot yourself and relax. The hot water and massage jets in your hot tub are perfect for kneading away the stress and easing the soreness from your muscles.  The buoyancy of the water takes the pressure off your joints and releases muscle tension as well.

Improve self esteem and confidence

There’s no doubt about the fact that soaking in a hot tub is a great feeling. It’s almost impossible to come out of a hot tub feeling worse than when you went in.  If you’re feeling a bit down, stressed or worried about things a hot tub session always helps to clear your mind and gives you a more positive outlook.   It’s about just taking a little bit of time for yourself, taking time out of your day to attend to your personal needs and just taking a little break from the world.  When you feel good from coming out of a hot tub you will feel more positive, better about yourself and have more confidence. If you use your hot tub on a regular basis you will start to see the long-term benefits in terms of your general well-being and outlook on life.

Enhances bonding and conversation

There are very few places these days where we sit together with friends and family without any other distractions and simply talk.  You might listen to music in your hot tub or have some other form of entertainment on the go but generally speaking, the obvious thing to do in a hot tub is to relax taking the view and chat to your friends and family.  This can be an extremely strong bonding process and a great way to spend quality time together. Try to plan a regular session where all the family can get together in the hot tub and just chat about the day or the week.  It’s a great way to catch up in a really fun and informal environment.

Reduce headaches

There is some evidence to suggest that headaches can be helped by using a hot tub.  Basically, in a hot tub, your blood pressure reduces slightly and this is believed to relieve the pressure in the head and to help with headaches.  This happens when your blood vessels on your skin dilate and your blood is busy cooling and keeping your core temperature down.

Hot tub detox

During a good long soak in the warm water of a hot tub the pores of your skin will open allowing toxins to escape from your body.  This has a deep cleansing effect on your skin and can leave it feeling great. Whilst this is good news for your body it’s less good news for your hot tub as all of  that dirt and discarded material from your skin will now be floating around in the water. This is why it’s vital to keep your filtration system in tip-top condition and to keep a close watch on your water chemistry.

Check with your doctor first

Bear in mind that for some people using a hot tub may not be a good idea. for example, if you have any type of heart disease you need to be very careful about using a hot tub because the cardiovascular effects can cause problems.  You should also not use a hot tub if you are pregnant as the increased temperature can have a negative effect on your developing baby. Similarly, young children have problems regulating their core temperature and so shouldn’t use hot tubs either.

If you aren’t particularly mobile or might have problems getting in or out of a hot tub you will also need to think carefully about how and when you use one.  You may need help to get in or out and it may not be advisable to use a hot tub alone.

If you are particularly sensitive to heat or suffer from heat stroke really easily then you should also think very carefully about using a hot tub.  It’s very easy to get quickly dehydrated in a hot tub and for you to start feeling unwell .

The bottom line is that if you are in any doubt or suffer from any illness you should check with your doctor first about using a hot tub.  The chances are that it won’t be problematic but, where your health is concerned, it really isn’t worth taking the risk. Remember also that using a hot tub probably won’t give you a miracle cure for an illness you are suffering but it may well help to alleviate the symptoms. For a number of illnesses the symptoms can be relieved by the sufferer having a positive mental outlook and taking control of their bodies.  In this type of situation using a hot tub can be extremely beneficial.

Summary

Using a hot tub has a huge number of health benefits.   If you are suffering from aching joints, arthritis, stiffness, lack of flexibility or just sore tired muscles a hot tub can give almost instant relief. There is also some evidence to suggest that using a hot tub can help your cardiovascular response, release toxins from the body  and lower your blood pressure as well.

However, apart from the physical advantages that you can enjoy from using your hot tub, the real benefit has to be in the general sense of stress relief, relaxation and well-being that hot tubbing can bring.  If we are relaxed and stress-free we simply function better as human beings. We enjoy life more, are inclined to eat more healthily, exercise more and feel significantly better about ourselves.  You can’t really underestimate the power of the mind and if we are feeling healthy relaxed and strong in our minds then we can almost accomplish anything.

If you add to this the incredibly strong sense of bonding and closeness that it’s possible to experience when you are just simply chatting and enjoying a hot tub with your friends or family, hot tubbing becomes one of the most powerful things that you can do for your well-being.  Many people incorporate regular hot tub sessions into their daily and weekly schedule. For many it’s as important as eating, exercising and sleeping and is simply an integral part of looking after themselves and feeling great.