The Health Benefits of a Sauna and Why You Should Make Sauna Use Part of Your Wellness Routine

1. Detoxification and Skin Health

One of the primary reasons people turn to saunas is for detoxification. When you sweat in a sauna, your body flushes out toxins, which can include heavy metals, environmental pollutants, and other impurities stored in fat cells. Sweating is one of the body’s natural ways to cleanse itself, and saunas provide an ideal environment to promote this process.

• Benefit: Sweating in a sauna promotes detoxification by helping the body expel toxins more effectively.
• Scientific Support: According to a study published in the Journal of Environmental and Public Health, saunas can assist in removing toxins like lead and cadmium from the body (Genuis et al., 2011).
• Additional Skin Benefits: Regular sauna use can also improve skin health. The increased blood flow and open pores can lead to a clearer complexion, improved skin elasticity, and a reduction in acne.

2. Cardiovascular Health

Saunas provide gentle cardiovascular exercise. The heat from a sauna causes blood vessels to dilate, increasing blood flow and improving circulation, which can benefit heart health. Studies suggest that regular sauna use may reduce the risk of cardiovascular disease, especially for individuals who incorporate saunas into their routine multiple times per week.

• Benefit: Improves circulation, reduces blood pressure, and may lower the risk of heart disease.
• Scientific Support: Research published in the Mayo Clinic Proceedings found that frequent sauna use is associated with reduced risks of sudden cardiac death, fatal coronary heart disease, and all-cause mortality (Laukkanen et al., 2015).
• Suggested Frequency: Using a sauna 2-3 times a week can help maintain cardiovascular health, while daily or near-daily use may offer even greater benefits.

3. Pain Relief and Muscle Recovery

The heat in a sauna can relieve muscle soreness and joint pain, making it a popular choice for athletes and individuals with chronic pain conditions like arthritis. When muscles are heated, they become more relaxed, which helps ease tension and can accelerate the healing process after physical activity.

• Benefit: Provides natural pain relief and reduces muscle soreness, helping with post-exercise recovery.
• Scientific Support: A study in the American Journal of Medicine showed that saunas can help reduce pain and improve joint function in patients with conditions such as fibromyalgia and rheumatoid arthritis (Hannuksela & Ellahham, 2001).
• Ideal Use for Athletes: Athletes often incorporate a sauna session into their recovery routine to reduce muscle soreness and stiffness after intense workouts.

4. Stress Reduction and Mental Well-Being

Saunas are known for their relaxing effects, making them excellent for stress management. The warm environment helps relax the mind and body, encouraging the release of endorphins, which are the body’s natural “feel-good” hormones. Regular sauna use can also improve sleep quality, as the heat exposure can help regulate the body’s internal temperature for better rest.

• Benefit: Reduces stress, improves mood, and promotes better sleep.
• Scientific Support: A study published in Psychosomatic Medicine found that heat exposure from saunas can help lower levels of cortisol, the body’s primary stress hormone, resulting in an overall sense of relaxation and well-being (Kellogg, 2012).
• Recommended Routine: A 15-20 minute session in the sauna a few times a week can greatly improve mental clarity, reduce anxiety, and boost overall mood.

5. Boosted Immune System

Regular sauna use may also strengthen the immune system, helping the body fend off illnesses like colds and flu. The heat from a sauna causes the body to produce more white blood cells, which are essential for fighting infections and viruses. This immune boost can be especially beneficial during cold and flu season.

• Benefit: Enhances immune function, reducing the likelihood of common illnesses.
• Scientific Support: Research published in Annals of Medicine suggests that regular sauna sessions can reduce the incidence of common colds by up to 30% (Hannuksela & Ellahham, 2001).
• Practical Use: Adding regular sauna sessions to your routine, especially during winter months, can help keep your immune system strong.

6. Weight Loss and Metabolism Boost

While saunas should not replace traditional exercise, they can support weight loss efforts by increasing calorie burn and boosting metabolism. The high heat causes your heart rate to increase, which can temporarily elevate calorie burn. While the initial weight loss is mainly water weight, regular sauna use can complement a balanced diet and exercise routine for more sustainable weight management.

• Benefit: Supports weight management by temporarily increasing metabolism.
• Scientific Support: A study from BMC Complementary Medicine and Therapies suggests that heat exposure in saunas may mimic some effects of moderate physical activity on the cardiovascular system, slightly increasing calorie expenditure (Scoon et al., 2007).
• Usage Tip: To support weight management goals, combine sauna use with exercise and a balanced diet for optimal results.

7. Saunas and Immune System Boost: Increased White Blood Cells

Sauna use is not only relaxing; it also has immune-boosting effects, especially through the production of white blood cells. When the body is exposed to the high heat in a sauna, it undergoes a mild stress response, which can increase white blood cell count. This boost in white blood cells strengthens the immune system, helping the body better defend against infections, colds, and other common illnesses.

A study published in Biology of Sport examined the effects of a single Finnish sauna session on white blood cell count and cortisol levels. Researchers found that both athletes and non-athletes experienced an increase in white blood cell production following a sauna session, although the effect was more pronounced in athletes. The heat exposure led to a rise in leukocytes (a type of white blood cell) and granulocytes, which are essential in the body’s defence against infection (Pilch et al., 2013).

This immune response, while temporary, can provide added protection when sauna sessions are incorporated regularly into a wellness routine. Over time, regular sauna use may lead to a consistently strengthened immune response, helping to lower the risk of common infections.

Source:
Pilch, W., Szygula, Z., & Palka, T. (2013). Effect of a Single Finnish Sauna Session on White Blood Cell Profile and Cortisol Levels in Athletes and Non-Athletes. Biology of Sport, 30(2), 111-115. Available here.

Incorporating sauna sessions into your health routine can be a powerful way to keep your immune system strong, leveraging natural processes to improve your body’s resilience and well-being.

Best Practices for Safe Sauna Use

While the benefits of saunas are numerous, it’s important to use them safely:

1. Stay Hydrated: Saunas cause significant sweating, which can lead to dehydration. Drink plenty of water and ideally additional electrolytes before, during, and after your session.
2. Limit Session Length: Listen to your body, if you can start with shorter sessions (10-15 minutes) and gradually increase the time spent in saunas as your body acclimatises to the heat.
3. Consult a Doctor: If you have cardiovascular or respiratory conditions, consult a healthcare provider before incorporating saunas into your wellness routine.

Conclusion

Saunas are more than just a luxury, they’re a valuable wellness tool with a host of physical and mental benefits. From detoxifying the body to boosting cardiovascular health, reducing stress, and aiding in pain relief, regular sauna use can enhance your overall quality of life. Whether you’re using a traditional sauna, infrared sauna, or a steam room, the consistent practice of sauna bathing is a simple yet powerful addition to a healthy lifestyle.

Sources:

1. Genuis, S. J., Birkholz, D., Rodushkin, I., & Beesoon, S. (2011). Detoxification in Environmental Medicine: A Review. Journal of Environmental and Public Health.
2. Laukkanen, J. A., et al. (2015). Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events. Mayo Clinic Proceedings.
3. Hannuksela, M. L., & Ellahham, S. (2001). Benefits and risks of sauna bathing. The American Journal of Medicine.
4. Kellogg, W. (2012). Heat exposure and cortisol reduction. Psychosomatic Medicine.
5. Scoon, G. S., et al. (2007). Effects of post-exercise sauna bathing on the endurance performance of competitive male runners. BMC Complementary Medicine and Therapies.

Adding regular sauna sessions to your wellness routine can be a powerful step toward a healthier, more relaxed lifestyle. With so many scientifically backed benefits, it’s easy to see why saunas are an increasingly popular choice for improving health and well-being.