Sauna bathing has been a beloved ritual in different cultures over the centuries, especially in Scandinavia and Finland. Modern day research has taken a deeper look into one particular benefit: how sauna use may influence cholesterol levels and overall lipid health.
The findings are promising – and might offer a natural and relaxing complement to cardiovascular wellness strategies.
Saunas and Cholesterol: What We Know So Far
An increasing number of studies indicates that regular sauna bathing may improve lipid profiles, including raising HDL (“good”) cholesterol and reducing LDL (“bad”) cholesterol or total cholesterol.
One study comes from Laukkanen and colleagues. They followed over 2,000 Finnish adults for a period of over 20 years and concluded that regular sauna use was linked to a healthier cardiovascular profile overall, including lower risk of fatal cardiovascular events (Laukkanen et al., 2015). This study was focused broadly on heart health, but later analyses pointed out improvements in lipid metabolism among regular sauna users.
Another trial that was carried out compared participants after one sauna session and after several weeks of repeated sauna use. The results showed modest but meaningful reductions in total cholesterol and LDL cholesterol, along with an increase in HDL cholesterol (Pilch et al., 2013). These long-term effects indicate that exposure to heat may positively influence lipid regulation pathways.
How Heat Exposure Could Improve Cholesterol
Researchers have proposed a few mechanisms to explain why sauna bathing could lead to improved cholesterol numbers:
- Enhanced Metabolism
Heat exposure increases the heart rate and metabolic activity, similar to light/moderate exercise. This metabolic boost may help the body process fats more efficiently (Scoon et al., 2007).
- Reduced Inflammation
Chronic inflammation is shown to be linked to poor lipid profiles. Sauna use has been proven to reduce markers of inflammation, potentially encouraging healthier cholesterol levels over time (Laukkanen et al., 2018).
- Hormetic Stress Response
Saunas can trigger a mild “good stress” called hormesis. This activates protective proteins and cellular repair processes that may be beneficial to cardiovascular and metabolic health.
Saunas vs. Exercise: Similar or Complementary?
The cardiovascular effects of sauna bathing slightly overlap with those of aerobic exercise. Studies suggest that a sauna session can increase heart rate to 100–150 bpm, which is within the range of moderate physical activity (Scoon et al., 2007). While sauna exposure should not replace exercise, a combination of the two may enhance lipid improvements even more.
How Often Should You Use a Sauna for Cholesterol Benefits?
Most of the studies showing measurable changes involve 2–4 sauna sessions per week, typically with 10–20 minutes each at temperatures between 70–100°C (158–212°F).
As always recommended, individuals who have cardiovascular conditions or low blood pressure should consult with a healthcare professional before beginning regular sauna use.
The Conclusion
More research is required to fully understand the long-term metabolic effects of sauna therapy, however current studies show that frequent sauna use may support healthy cholesterol levels, reduce inflammation, and improve overall cardiovascular health. For many people, it might be one of the more enjoyable wellness habits they can adopt.
References
Laukkanen, J. A., Laukkanen, T., & Kunutsor, S. K. (2018). Cardiovascular and other health benefits of sauna bathing: A review of the evidence. Mayo Clinic Proceedings, 93(8), 1111–1121. https://doi.org/10.1016/j.mayocp.2018.04.008
Laukkanen, T., Khan, H., Zaccardi, F., & Laukkanen, J. A. (2015). Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Internal Medicine, 175(4), 542–548. https://doi.org/10.1001/jamainternmed.2014.8187
Pilch, W., Pokora, I., Szyguła, Z., Pałka, T., Pilch, P., Cisoń, T., Malik, L., & Wiecha, S. (2013). Effect of a single Finnish sauna session on lipid profile in young, physically active men. Journal of Human Kinetics, 39, 127–135. https://doi.org/10.2478/hukin-2013-0075
Scoon, G. S., Hopkins, W. G., Mayhew, S., & Cotter, J. D. (2007). Effect of post-exercise sauna bathing on the endurance performance of competitive male runners. Journal of Science and Medicine in Sport, 10(4), 259–262. https://doi.org/10.1016/j.jsams.2006.06.009
The information in this article is for general informational purposes only and is not intended to be taken as health advice. Always consult with a qualified physician or healthcare professional before beginning any new health-related practices, supplements, or routines, especially if you have an existing medical condition.
