Health Benefits of Sauna Science

Saunas provide soothing relief for sore muscles and joints, providing relief to people living with conditions such as fibromyalgia, rheumatoid arthritis and ankylosing spondylitis. Users often see improvements in both pain levels and quality of life from taking part.

Regular sauna use has been shown to improve blood flow and boost growth hormone production, according to a 20-year study. Two or three sauna sessions per week resulted in 23% reduced risk of death from heart disease.

1. Increased Blood Circulation

Sauna temperatures cause the blood vessels to dilate, increasing circulation. This is especially beneficial for individuals suffering from cardiovascular conditions.

Multiple studies have demonstrated that regular sauna use reduces risk factors associated with cardiovascular disease, including sudden cardiac death and coronary heart disease. According to the Kuopio Ischemic Heart Risk Factor Study, those who used saunas four to seven times per week experienced 27% lower fatal cardiovascular incidents compared with those who rarely or never utilized them; this proved the dose-response effect.

2. Reduced Stress

Stress can be a significant source of high blood pressure, heart disease, anxiety and depression - adding sauna bathing into your routine can help alleviate some of this anxiety and reduce its impact.

One study published by Complementary Therapies in Clinical Practice involved 45 men and women who completed questionnaires after their initial sauna experience, asking participants to rate their feelings of confusion, fatigue, vigor, hostility and depression.

Regular sauna usage has been linked with reduced cardiovascular disease mortality rates. Individuals who use sauna four to seven times weekly are 22% less likely to die of coronary heart disease or sudden cardiac death.

3. Improved Sleep

An aromatic sauna bath before bedtime can make falling asleep easier than ever. By filling your body with hormones that counteract cortisol levels and relieve pain, sauna bathing provides the perfect way to unwind before restful slumber.

Sauna's soothing heat may help alleviate restless leg syndrome and aid your sleep through obstructive sleep apnea. Furthermore, sauna sessions stimulate production of brain-derived neurotrophic factor which promotes healthy neurons while guarding against dementia. Be sure to drink plenty of water prior, during, and post sauna session to avoid dehydration.

4. Increased Athletic Performance

Participating at an elite level of sport can put tremendous strain on one's body. Regular sauna sessions may help reduce muscle and joint discomfort.

One study demonstrated that sauna bathing caused an expansion of plasma volume that peaked after 10 days but then returned back to baseline levels.

Sauna training can help to flush away lactic acid build-up in muscles. Furthermore, sauna sessions may stimulate heat shock proteins that support stronger muscles and increased endurance for athletes who wish to begin sauna training prior to events they are participating in. Athletes should aim to start their sauna training early.

5. Improved Skin Health

Regular sauna bathing can promote healthy skin. The heat causes blood vessels to dilate, increasing circulation that delivers oxygen and nutrients directly to skin cells resulting in brighter complexion. Furthermore, sweating effectively destroys Propionibacterium acnes bacteria that often leads to breakouts among teens and adults alike.

Acne and blackheads can be caused by inflammation, clogged pores, and increased stress; sauna use can help alleviate these conditions by detoxifying and exfoliating the skin. Finish off your sauna session with a cold shower to shrink pores further before applying an all-natural, non-toxic lotion to moisturize it all over.

6. Reduced Risk of Heart Disease

Sauna bathing has numerous beneficial health effects. Regular sauna bathing appears to improve cardiometabolic health through endothelium-dependent vasodilation, decreased arterial stiffness, modulation of the autonomic nervous system and changes in circulating lipid profiles.

Sauna bathing sessions significantly reduced cardiovascular and all-cause mortality rates over time in an incremental way, thanks to an effect known as hormesis.

Although many with established CVD are advised against using saunas, using them appropriately for short sessions can actually be very safe. Individuals should stay hydrated during sauna sessions and exit if they experience dizziness or overheating symptoms.

7. Increased Energy

Although its exact mechanisms remain enigmatic, research suggests sauna use can bring numerous health advantages. Sauna bathing may even prove more effective than exercise at reducing cardiovascular and nonvascular disease risk factors.

Add sauna sessions to your workouts for better muscle recovery by increasing blood circulation. Begin with short sessions, gradually increasing as your body adapts. When finished, take a lukewarm shower to relax slowly before jumping back in to workout mode - this will prevent shock to your system and speed up recovery time.

8. Reduced Risk of Cancer

Clinical studies have demonstrated the various health advantages associated with regular sauna bathing, including lower cardiovascular risk factors, improved lipid profiles and decreased inflammation.

Reports indicate decreased cancer rates among sauna users, though further studies are necessary to validate such claims. When first beginning sauna use it is wise to ease yourself into it gradually and build up gradually as your tolerance grows. It may cause side effects like hypersensitivity pneumonitis (sauna lung), rhabdomyolysis and sauna-induced burns which may be prevented by drinking plenty of water before entering a sauna as well as refraining from drinking alcohol prior to using one.

9. Increased Mental Health

Saunas can be an effective way to unwind, ease anxiety and elevate mood. Plus, saunas have also been proven to boost immunity, alleviate aches and pains and relieve stress.

Studies show that sauna therapy may accelerate brain connectivity by stimulating production of myelin sheaths around nerve cells; myelin sheaths help strengthen cognitive performance and resilience to stress.

Sauna therapy can also induce endorphin release, the body's natural mood-lifters that help ease symptoms of anxiety and depression while improving sleep quality. Sauna therapy offers several other potential health benefits as well.

10. Relaxed Muscles

Sauna bathing is an enjoyable recreational activity that provides many health advantages, such as reduced cardiovascular disease (CVD) risk and mortality risk, improved arterial compliance, calming of the autonomic nervous system modulation effects and increasing muscle blood flow.

To maximize benefits from sauna use, it is key to start gradually and increase duration gradually while also cooling off and hydrating after each sauna session. Aim for 3-4 sessions each week depending on individual tolerance and wellness goals - both Finnish and infrared saunas should be considered; progressive muscle relaxation should also be incorporated.

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