Sweat It Out: Unveiling the Science Behind Sauna Health Benefits
Saunas are popular in many countries and have been around for centuries. Finnish and Estonian cultures are usually associated with the practice; however, people from all over the world independently recognize the various health benefits of sauna.
From its universal appeal, it is obvious that there are several psychological, spiritual, and physical advantages of this form of heat therapy. However, with the vast amount of opinions on the topic, it is often difficult to distinguish fact from fiction.
In this article, we’ll help you dig out the truth when it comes to the health benefits of using a sauna. So grab a bathrobe, turn up the thermostat, and kick your feet up while we provide you with a comprehensive and evidence-based list of why you should get sweaty.
What Is a Sauna?
Saunas are defined as an enclosed room, often made of wood, which provides a form of wet or dry heat intending to make you sweat. Saunas traditionally have strong ties to Scandinavian cultures, particularly Finland.
In Finland, Saunas were originally dug into hillsides and later were constructed to be standalone buildings. They were made as an activity for daily life, encouraging hygiene and socialization.
Similar practices were adopted independently in several cultures all over the globe. This includes the traditional Korean hanjeungmak, the Russian banyas, Native American sweat lodges, and even the Turkish Hammams.
The health benefits of sauna use were quickly noticed, with Buddhist monks maintaining health clinics called hanjeungso which centered strongly around the practice.
Some enthusiasts have argued that a dry heat source is an essential component that distinguishes a sauna from a steam house which uses wet heat sources (ie, steam). Also, the Finnish Sauna Society has argued that newer technologies such as infrared saunas do not qualify as saunas.
Health Benefits of Using a Sauna
The origin of Sauna usage can be traced back to various cultures with different purposes and traditions, but their primary functions were typically related to maintaining overall health, hygiene and spirituality. These spaces were used for cleansing, detoxing, social gatherings and practicing spiritual rituals.
As Saunas have become more popular there has been more conducted research regarding their benefits. Let’s sieve through the noise and look at some of the clinically proven health benefits.
Saunas are great for cardiovascular health
A 2015 study showed that regular use (between 4 to 7 times a week) was associated with a 48% decreased risk of coronary heart disease (a condition where the blood vessels of the heart become blocked). Participating in 2-3 weekly sessions has been shown to reduce the risk of coronary heart disease by 23%.
Amazingly, the study also identified that the amount of time spent in the sauna is important. Participants who spent more than 19 minutes per session had a 52% lower risk of sudden cardiac death compared to those who spent only 11 minutes or less per session.
Sauna bathing is beneficial for patients with stable heart failure, peripheral artery disease, and high cholesterol.
While the research on its effects on high blood pressure is mixed, studies have demonstrated that sauna use is safe for individuals with stable hypertension and may even have some positive effects.
Mental health & brain benefits of sauna use
Anyone who spends more than 10 minutes in a sauna can tell you how relaxing the experience is. However, the psychological benefits of heat therapy go beyond just stress release.
A study carried out among Finnish men showed that regular use was linked to a reduced risk of Alzheimer's disease and dementia. Another batch of research showed that sauna bathing was found to reduce the symptoms of depression and anxiety as well.
“Heat stress” experienced inside of a sauna can trigger the release of endorphins, which are natural mood enhancers that encourage feelings of pleasure and reduce the perception of pain.
Regular sauna use may also support cognitive resilience. Research suggests that heat stress and the physiological responses associated with sauna sessions may have neuroprotective effects, potentially influencing brain health over the long term.
While the mechanisms behind this have not been fully explained, some evidence points towards the stress-releasing properties of thermal therapy as well as its positive effects on blood vessels in the brain.
Benefits of a sauna session after a workout
Athletes and exercise enthusiasts perform a number of post-workout recovery routines to promote healing and reduce muscle soreness. This includes ice baths, hyperbaric chambers, and even massage therapy.
Hopping into a sauna after a workout routine has been found to promote healing by increasing the flow of nutrient-rich blood and oxygen to the muscles. Research shows that it reduces muscle soreness by as much as 47% after just a single session.
Saunas deal with chronic pain effectively
Chronic pain is a common symptom of several medical conditions. Most painkillers have some potentially serious side effects when used over a long period, and most non-drug treatments for chronic pain have been found to give mixed results at best.
However, various methods of heat therapy are effective and safe non-drug treatment for chronic pain caused by conditions such as arthritis, lower back pain, ankylosing spondylitis, and so on.
Heat therapy may not cure these conditions or even slow down their progression. It does however offer significant pain relief. Additionally, heat therapy benefits include the fact that it's safe, affordable, and well-tolerated by most individuals.
Sauna use improves lung function
For centuries, people have used saunas as a form of treatment for several lung conditions. A recent study in 2017 found that frequent users were less likely to develop acute and chronic respiratory illnesses than those who did use saunas or who did so infrequently.
Using a sauna was found to significantly improve the symptoms of individuals with chronic obstructive pulmonary disease (COPD) by reducing systemic inflammation and oxidative stress.
Skin health benefits of sauna use
Sauna use effectively demonstrates short-term and long-term benefits for skin health, making it another well-studied area.
In the short term, the improved circulation from sauna use stimulates blood flow to the skin by causing the blood vessels in the skin to dilate. This gives your skin a healthy, rosy complexion, increases the nutrient supply to the skin, and improves the moisture barrier.
There are also some long-term advantages, especially for individuals with chronic skin conditions. Some benefits of infrared sauna use include reducing the frequency and severity of flare-ups in individuals with psoriasis (a type of chronic skin disease that causes itchy, flaky skin). Regular use also promotes collagen formation, helping prevent wrinkles, and may also be beneficial for individuals struggling with acne-prone, itchy, or oily skin.
Regular sauna use bolsters your immune system
A study released by the Journal of Human Kinetics showed that saunas could boost the immune system by artificially stimulating a fever-like state. This increases the number of white blood cells in the blood and also improves other body functions associated with immunity.
This possibly explains the link between regular sauna use and a decreased risk of developing certain viral respiratory illnesses.
Saunas help you sleep better
Using a sauna in the evening is a great way to improve both sleep quality and duration. This may be linked to the stress-relieving and muscle-relaxing qualities of a heat therapy session.
Most Common Questions
Here are some of the most common questions we found when researching Saunas.
Q: Do saunas help the body detox?
A: Saunas induce sweating, which is one of the ways your body eliminates certain substances. However, the idea that saunas primarily are used to detox the body is not fully supported by scientific evidence.
Q: Are saunas safe for everyone?
A: No. Saunas are safe for most people but may be unsafe for individuals with unstable heart failure, severe aortic stenosis, unstable angina, acute respiratory illness, kidney problems, orthostatic hypertension, pregnancy, and male infertility. It is important to consult with your doctor before adding any new practice to your routine.
Q: What are the age restrictions for using saunas?
A: High temperature and heat stress may not be suitable for everyone. Children for example are more sensitive to heat and their ability to regulate their body temperature may be different from adults. Adults with certain health conditions should avoid sauna use altogether. Most importantly, you should check with your doctor before practicing.
Q: What’s the difference between a sauna and a steam room?
A: Saunas and steam rooms both offer relaxation and various health benefits but are different in terms of temperature, humidity, and overall experience. Saunas typically get hotter and offer a dry heat whereas steam rooms are lower in temperature with a wet or humid environment. Saunas use various heat sources like electric heaters, wood-burning stoves, or infrared heaters. Steam rooms just use a steam generator. Steam rooms can offer alternative benefits to traditional dry heat therapy like targeting respiratory relief, providing skin hydration and deeper relaxation.
Q: How hot does a sauna need to be to experience maximum benefits?
A: Sessions do not have to be uncomfortably hot to be effective. Traditional saunas typically consider temperatures between 150-175 degrees Fahrenheit as OK, while infrared saunas typically consider temperatures between 120-130 degrees Fahrenheit to be acceptable.
Sauna Use & Frequency
Sauna use is a time-tested tradition with a wide range of proven health benefits, from cardiovascular improvements and mental well-being to post-workout recovery and relief from chronic pain. When used safely, they can bolster the immune system, enhance skin health, and promote better sleep.
So if frequent sauna sessions are your guilty pleasure, there's no need to feel ashamed anymore. When used safely heat therapy doesn't just make you feel relaxed, it creates a healthier and happier you.
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Key Takeaways
Saunas have a rich history dating back centuries, highlighting their global appeal and health benefits
Regular sauna use is linked to positive effects on the heart, skin, brain, immune system, and so on
Sauna sessions can also be used to treat a number of conditions like chronic pain, COPD, and sleep difficulties
Despite this, there are a lot of myths and misconceptions surrounding sauna health benefits
