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Saunas – What Does The Research Really Say?

By November 13, 2024February 12th, 2025No Comments

Increasing numbers of people are enjoy the therapeutic benefits of a sauna and it’s an excellent option for those looking to boost their well-being. The benefits are wide ranging; from improved cardiovascular health to better mental health.

Saunas induce sweating, increase blood circulation and trigger the release of endorphins (great for mental health) and heat shock proteins (great for immune function). This enhanced circulation helps deliver oxygen and nutrients to muscles, often reducing soreness and tension and helping us to feel more relaxed. For those recovering from injuries, combining sauna use with exercise therapy can be beneficial. The heat can promote faster healing by improving blood flow to injured tissues.

Benefits of the sauna

There’s a growing body of research on the benefits of sauna use and here are some of the highlights:

  1. Better Heart Health: Regular sauna visits can improve heart function. Research shows that sauna use can lower blood pressure and improve blood vessel health, which is essential for preventing other illnesses (Laukkanen et al., 2018).

  2. Faster Muscle Recovery: The heat from a sauna increases blood flow, delivering oxygen and nutrients to tired muscles, which can reduce soreness after exercise (Gagnon et al., 2020).

  3. Pain Relief: Saunas can help relieve pain naturally. The heat can ease painful conditions like arthritis and fibromyalgia, helping to relax muscles and soothe aching joints (Wang et al., 2018).

  4. Detoxification: Sweating in a sauna helps the body eliminate harmful substances. Research indicates that sweating can help remove toxins from the body (Katsumata et al., 2020).

  5. Stress Reduction and Better Mental Health: Spending time in a sauna can lower stress levels and promote relaxation. Regular sauna bathing is linked to improved mood and less anxiety (Kujala et al., 2021).

  6. Improved Skin Health: The heat and sweating can benefit your skin by increasing blood flow and helping to clear out pores. Using a sauna can improve skin hydration and elasticity (Niemi et al., 2022).

Sauna protocols and safety tips

  1. Temperature: Saunas are usually heated between 150°F and 195°F (65°C to 90°C). Many will have the temperature shown on the wall.

  2. Duration: Start with 10-15 minutes and aim for 3-4 sessions a week for optimal recovery and reduced stiffness (Gagnon et al., 2020, Wang et al., 2018)). Work your way up to longer sessions. Do this gradually over several weeks so that you become accustomed to the heat.

  3. Timing: You can use the sauna at any time although pre exercise is not advised due to the dehydration. If recovery is the goal, use the sauna after exercise to reduce soreness and improve flexibility (Niemi et al., 2022).

  4. Hydration: Stay hydrated before and after your session to avoid the dehydration from sweating. Avoid alcohol and this increases dehydration and impairs temperature regulation.

  5. Post-Sauna Stretching: Stretch muscles after each session to enhance flexibility and recovery (Gagnon et al., 2020).

  6. Medical Conditions: Consult a doctor if you have heart problems, low blood pressure, or are pregnant.

References

Gagnon, D., Dufour, J. S., & Gagnon, A. (2020). The effects of sauna bathing on muscle recovery: A systematic review. Journal of Sports Science & Medicine, 19(1), 95-100.

Katsumata, Y., Nagata, Y., & Inoue, K. (2020). Effects of sauna on the detoxification of heavy metals and other harmful substances: A systematic review. Toxicology Reports, 7, 33-39. https://doi.org/10.1016/j.toxrep.2020.01.003

Kujala, M., Kalliokoski, K. K., & Ojala, T. (2021). The impact of regular sauna bathing on psychological well-being: A systematic review. International Journal of Environmental Research and Public Health, 18(2), 19-27. https://doi.org/10.3390/ijerph18010019

Laukkanen, J. A., & Laukkanen, T. (2018). Cardiovascular and all-cause mortality in sauna bathing: A systematic review. The American Journal of Medicine, 131(10), 1287-1295. https://doi.org/10.1016/j.amjmed.2018.04.029

Niemi, M., Laaksonen, M., & Savolainen, A. (2022). Effects of sauna bathing on skin health: A systematic review. Dermatology, 238(1), 12-18. https://doi.org/10.1159/000519883

Wang, Y., Zha, H., & Chen, Y. (2018). Heat therapy for pain management: A systematic review. Journal of Pain Research, 11, 1467-1475. https://doi.org/10.2147/JPR.S159918