7 Important Health Benefits of Sauna

Aside from stress reduction and faster muscle recovery, people also spend time in a sauna to improve heart health and even extend life. If you’ve never tried heat therapy or you’ve always hesitated stepping into a sauna, you’re missing out on an easy and budget-friendly way to enhance your overall well-being. 

With a few exceptions, a sauna is good for everyone. So let’s not wait any longer and dive into the mechanisms behind all the major benefits of sauna.

How Saunas Work

Saunas typically are small wooden rooms with a temperature between 70° to 100°C (160°F – 210°F), depending on the type. Traditional Finnish dry saunas use heated stones and water for temperature regulation and have very low humidity. 

In comparison, steam saunas, like the Turkish ones, add moisture to the air and are relatively cooler (40°C to 48°C or 104°F to 118°F). Infrared saunas, a modern alternative, use infrared lamps to heat the body directly without warming the air.

All the benefits of saunas are tied to how our bodies react to exposure to high temperatures. When you start sweating, your heart rate increases while you try to restore a normal core temperature. This natural response mimics the effects of mild exercise, leading to various physiological changes.

7 Health Benefits of Sauna

Saunas have become a popular wellness practice for a reason. While some claims still require additional evidence, these health benefits don’t raise any questions and have persuaded many people to incorporate sauna sessions into their routine:

1. Reduced stress and anxiety

One of the most researched benefits of sauna use is stress relief. With heart rate going up and blood flow increasing, the sympathetic nervous system gets activated and induces the release of cortisol, the body’s primary stress hormone. 

For people rarely exposed to heat therapy, a visit to the sauna can be quite a stressful experience; however, research has shown that regular sauna bathing helps lower cortisol. The effect is even stronger when sauna sessions are followed by a cold plunge.

The thermal stress also stimulates increased production of endorphins, also known as “feel-good” or “happiness” hormones, and is associated with improved sleep quality, all contributing to reduced symptoms of anxiety and depression. These mental health benefits are more pronounced with at least two sauna sessions per month.

2. Faster post-workout recovery

It’s not just proper hydration and massage that can aid post-workout recovery. Saunas too can play a crucial role in reducing muscle soreness after intense exercise. The increased circulation and blood flow help transport oxygen and nutrients to damaged muscles,  speeding up healing and muscle hypertrophy.

Heat therapy also stimulates the release of heat shock proteins, which protect and repair muscle tissues and ultimately help you wake up feeling more refreshed. Remember, however, that no sauna can undo a brutal workout, so muscle soreness might not evade you completely.

3. Better cardiovascular health

Regular sauna use has been linked to improved heart health and a reduced risk of cardiovascular diseases, promoting a longer lifespan. Frequent heat therapy (at least two times a week) weakens blood vessel stiffness and essentially lowers blood pressure, a concern for many individuals aged 40 and older.

Does it mean you can skip all cardio workouts and sit in a sauna instead? No, regular exercise is necessary to maintain proper physical and mental health. However, sauna sessions can be a good alternative for people who can’t engage in intense activities, but would need to improve their overall heart function.

4. Improved skin health

Skin is yet another organ that benefits from sauna visits. Heat increases blood circulation and sweating, which helps flush out toxins and unclog pores, minimizing acne breakouts. The improved blood flow also brings more oxygen and nutrients to the skin.

Infrared saunas, in particular, are at the centre of the skincare industry as infrared radiation has been shown to stimulate elastin and collagen production. And more collagen means fewer wrinkles and younger-looking skin. 

Try to avoid long sauna sessions if you have rosacea, melasma, or acne, as heat can worsen your condition.

5. Pain relief and improved joint mobility

One health benefit of sauna use that is not talked about enough is its positive effect on individuals suffering from musculoskeletal disorders and chronic pain conditions like rheumatoid arthritis (RA) and fibromyalgia. Patients with RA and lower back pain who have undergone thermal therapy in infrared or dry saunas report less pain, stiffness, and fatigue.

The heat helps reduce inflammation, improve joint mobility, and promote relaxation. This makes saunas a natural and cost-effective way to manage chronic pain and improve the quality of life without relying solely on medications.

6. Increased metabolism and weight loss

While calorie deficit and strength training are key to weight loss and improved metabolism, sauna bathing can contribute to calorie burning and a temporary increase in metabolic rate. A 10-minute sauna session can burn 70-150 calories – an equivalent of a 20-minute jog or a 40-minute yoga class.  

The heat causes an increase in heart rate and oxygen consumption, leading to greater energy expenditure. Additionally, regular sauna use may improve insulin sensitivity, which can aid in weight management and metabolic health for people with type II diabetes.

7. Improved brain function

Sauna use is good for the body and the brain. Heat therapy can delay cognitive decline largely due to increased oxygen delivery to the brain and improved overall metabolic health. As many as 9-12 sauna sessions per month can reduce the risk of common memory diseases, like dementia or Alzheimer’s, by a half. 

But it’s not all. Sauna use followed by a water bath can boost mental focus and brain efficiency, which can be extra beneficial if you have complex tasks to solve. Some articles also claim that sauna exposure may stimulate the production of brain-derived neurotrophic factor (BDNF) and thus enhance brain plasticity, yet this hasn’t been studied enough.

Conclusion

Saunas offer a range of health benefits, from reducing stress and promoting muscle recovery to improving cardiovascular and joint health. That’s why sauna bathing shouldn’t be a luxury but rather an integral element of a healthy lifestyle, alongside exercise and proper nutrition. Who doesn’t want to feel more relaxed and boost their overall well-being?

However, if you have heart conditions, low blood pressure, are pregnant, or use certain medications, consult a healthcare professional before getting into a sauna. Otherwise, you’re good to go!

If you haven’t tried a sauna yet, now might be the perfect time to see what thermal therapy is about. The Forest Spa in Kingdom, Penshurst, has a charming, affordable walled garden sauna and cold plunge—perfect for regular use and all you need to relax and rejuvenate. 

About the author:

Agnese is a certified running coach and experienced health and wellness writer. She enjoys sharing running tips on her blog and helping beginners on their running journey.