Sauna Advantages

Sweat it out! The Science-Backed Benefits of Sauna

I absolutely love saunas. I went to a new business, Elevated Tanning, where I was able to use their brand new sauna and had such a pleasant experience. It had Bluetooth capabilities, so I was even able to listen to a podcast while enjoying the dry heat. They are gaining a lot of attention, and researchers have also become increasingly interested in what regular heat exposure may do for our physical health.

Your Heart & Circulation

When we sit in a sauna, our body responds to the heat by increasing blood flow to the skin, dilating blood vessels, increasing heart rate, and producing sweat. Some of these cardiovascular responses resemble what happens during low- to moderate-intensity exercise, although sitting in a sauna certainly isn't a replacement for physical activity (Laukkanen et al., 2015). Research has associated regular sauna bathing with improvements in vascular function, arterial stiffness, blood pressure regulation, and other markers of cardiovascular health (Laukkanen et al., 2018). One particularly interesting long-term Finnish study followed 2,315 middle-aged men for a median of approximately 21 years. Men who reported using a sauna more frequently had lower rates of sudden cardiac death, fatal cardiovascular disease, and all-cause mortality than those using a sauna once per week (Laukkanen et al., 2015).

Relaxation & Stress

A sauna creates an environment where there isn't much to do except sit, breathe, and be present. Heat exposure also produces changes in circulation and the autonomic nervous system that researchers believe may contribute to the relaxing effects people experience with sauna bathing (Laukkanen et al., 2018). There are newer studies that are examing the effects of decrease cortisol levels after sauna use as well!

Sore Muscles, Stiffness & Recovery

A systematic review examining 40 clinical studies found potential benefits of regular dry sauna bathing across several areas of health. The research included possible benefits for people experiencing certain rheumatologic conditions and chronic pain, as well as potential improvements in exercise performance and quality of life (Hussain & Cohen, 2018).

That doesn't make a sauna a treatment for arthritis, chronic pain, or another medical condition, but heat therapy may be a useful part of a broader wellness or recovery routine.

Sauna Safety Matters

Saunas cause sweating and fluid loss, so hydration is important. Alcohol and sauna use are also a poor combination because alcohol can increase the risk of hypotension and other adverse cardiovascular effects.

People with certain cardiovascular conditions, people who are pregnant, or anyone who becomes dizzy, faint, nauseated, or otherwise unwell with heat exposure should talk with their healthcare provider about whether sauna use is appropriate for them.

Disclaimer: Sauna use can be a great addition to a healthy lifestyle, but it is not a replacement for balanced nutrition, regular physical activity, adequate sleep, hydration, or appropriate medical care. Individual health needs vary, and sauna use may not be appropriate for everyone. If you have a medical condition, take medications, are pregnant, or have any questions or concerns about whether sauna use is safe for you, please consult your healthcare provider before use. This information is intended for educational purposes only and should not be considered medical advice.

References

Hussain, J., & Cohen, M. (2018). Clinical effects of regular dry sauna bathing: A systematic review. Evidence-Based Complementary and Alternative Medicine, 2018, 1857413. https://doi.org/10.1155/2018/1857413

Källström, M., Soveri, I., Oldgren, J., Laukkanen, J., Ichiki, T., Tei, C., Timmerman, M., Berglund, L., & Hägglund, H. (2018). Effects of sauna bath on heart failure: A systematic review and meta-analysis. Clinical Cardiology, 41(11), 1491–1501. https://doi.org/10.1002/clc.23077

Laukkanen, J. A., Laukkanen, T., & Kunutsor, S. K. (2018). Cardiovascular and other health benefits of sauna bathing: A review of the evidence. Mayo Clinic Proceedings, 93(8), 1111–1121. https://doi.org/10.1016/j.mayocp.2018.04.008

Laukkanen, T., Khan, H., Zaccardi, F., & Laukkanen, J. A. (2015). Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Internal Medicine, 175(4), 542–548. https://doi.org/10.1001/jamainternmed.2014.8187