From stress relief to enhanced circulation, people have reaped the health benefits of sauna bathing for centuries. Let’s discover the power of perspiration!

Sauna bathing is an ancient practice that has been used in many cultures for centuries. From stress relief to improved heart health, the benefits of saunas are well-documented. Let’s explore the top 8 sauna benefits and why you should consider adding this practice to your wellness routine.

What is a Sauna?
8 Health Benefits of Saunas
Potential Risks of Saunas

What is a Sauna?

Originating in Finland over 2000 years ago, the word itself, ‘sauna’, is a Finnish word meaning “bath” or “bathhouse“.

A sauna is a small room heated to between 70° to 100° Celsius (158° to 212° Fahrenheit). Traditional Finnish saunas are small, wood-planked rooms with a humidity of 10-20%, which is adjusted by pouring water on hot rocks inside the sauna.

Typically, saunas are heated with electricity or burning wood. However, infrared saunas are a type of sauna that use light waves to heat a person’s body, rather than heating the room itself.

In response to the high temperature in the room, heavy sweating, and an increased heart rate occur. Even a brief visit inside a sauna can have you sweating buckets!

8 Health Benefits of Saunas

Sauna bathing might be more than just a relaxing experience. It has several well-studied health benefits to consider.

1. Saunas Can Reduce Stress

Research suggests that although the heat from sauna bathing acts as an immediate physiological stressor on the body, this can actually mitigate the effects of chronic stress.

Not only does the heat improve circulation, it can also reduce levels of the stress hormone cortisol. This can promote feelings of relaxation and can be particularly beneficial for people dealing with depression.

2. Saunas Can Improve Heart Health

Sauna use affects the cells, arteries, and nervous system, impacting one’s cardiovascular health.

Findings from a 20-year study conducted in Eastern Finland suggest that those who use saunas may have a lower risk of dying from cardiovascular disease. Participants who used a sauna for more than 20 minutes, 4 to 7 times a week, were 63% less likely to experience sudden cardiac death and 50% less likely to die from cardiovascular disease than those who only used a sauna once a week.

Sauna bathing shouldn’t replace a workout in terms of taking care of your heart health, but it can have significant benefits to your heart function and even help lower blood pressure.

3. Saunas Can Lower the Risks of Alzheimer’s and Dementia

In 2016, researchers within a 20-year study in Finland published findings that revealed that participants who sauna bathed 4 to 7 times a week were 66% less likely to get dementia and 65% less likely to get Alzheimer’s than the other participants.

4. Saunas Can Relieve Skin Problems

Sauna therapy is an esteemed practice when it comes to caring for the skin. Aside from cleansing your pores of bacteria and dead skin cells, one research study suggests that saunas may help reduce the symptoms of people with psoriasis.

The heat from saunas can promote increased blood flow to the skin, potentially aiding in skin rejuvenation and healing. Sauna users often report that their skin is glowing or brighter-looking after a session.

5. Saunas Can Ease Pain in Muscles and Joints

The heat from the sauna triggers a release of endorphins, easing muscle and joint pain. It also improves circulation and can speed up healing for those in recovery from sore muscles and other injuries.

Sauna sessions promote muscle relaxation after workouts by reducing tension and flushing out toxins.

Sauna exposure is also good for individuals with painful conditions that restrict the range of motion in their muscles and joints, like rheumatoid arthritis and ankylosing spondylitis. One study discovered that infrared saunas had significant benefits during patients’ treatment.

6. Saunas Can Alleviate Respiratory Ailments Like Asthma

Sauna use can open up the airways and help people breathe better. This is especially beneficial for those with respiratory health conditions like asthma, bronchitis, and chronic obstructive pulmonary disease (COPD).

Regular sauna use can lead to improvements in lung function and overall comfort for COPD patients, according to a 1989 study.

7. Saunas Can Improve Sleep

Sauna use has been linked to improved sleep quality. The slow, relaxing release of endorphins that follows a sauna bath is the key to a good night’s sleep.

If your goal is to facilitate a deeper sleep, it is typically suggested to have a sauna bath in the evening, allowing your body to unwind and prepare for rest. Eventually, establishing a consistent sauna routine before bedtime may help regulate your sleep-wake cycle.

8. Saunas Can Burn Calories

Heavy sweating can result in a loss of water weight, so don’t be surprised if you’re a pound or two lighter on the scale after sauna bathing.

The acceleration of heart activity that your body goes through during a sauna session, causes your body to consume more calories. This process demands more oxygen from the body and thus begins to convert those calories into usable energy. Hence why it is common to burn calories in the sauna room.

However, experts suggest not to use sauna-use as a weight loss strategy as more research is needed.

Potential Risks of Saunas

Despite its outstanding benefits, there are some risks of sauna bathing. For instance, some people may feel claustrophobic or intolerant to the heat. However, with repeated sauna use, that can be overcome.

Saunas can be risky for certain groups of people. Those with cardiovascular disease should have a discussion with their doctor prior to sauna bathing.

Similarly, since sauna bathing reduces blood pressure, people with low blood pressure should consult a doctor to find out whether sauna use is a safe choice for them.

Another potential negative effect of sauna bathing is the dehydration risk due to the loss of fluids from heavy sweating. People with kidney disease may be at a higher risk of dehydration after using the sauna.

To avoid the risk of dehydration it is advised that you avoid consuming alcohol before, after, and throughout the entire duration of your stay in the sauna. It is also advised that you do not spend more than 20 minutes at a time inside and that you drink plenty of water to replace the fluids lost from sweating.

You should avoid saunas if you:

Had a recent heart attack
Have heart disease like angina pectoris
Have advanced heart failure
Have orthostatic hypotension
Had a recent stroke
Have severe aortic stenosis
Are pregnant (Can lead to birth defects)

It is also important that children avoid sauna bathing or are diligently supervised.

Saunas have been used for centuries and we are still discovering the many health benefits and risks that they provide. Medical research suggests that regular sauna bathing in traditional saunas can impose potential health benefits such as improved sleep, stress relief, and better heart health.

If you’re considering giving it a try, start slow and gradually work your way up to a regular sauna bather. It may take some time for your body to become accustomed to the heat; don’t worry, that’s normal. If you have experienced any recent health issues or have any chronic medical conditions, it’s a good idea to consult your healthcare provider before incorporating sauna bathing into your routine.

Now, what are you waiting for? Hop in a Finnish sauna bath and sit back and relax as you enhance your health and wellness!

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