Are There Health Benefits to Using a Sauna?
Jake Newby
| 3 min read
Sweating it out in a dry sauna during a spa day or after a long workout at the gym can be a relaxing way to wind down. Those of us who sauna bathe often may recognize it feels good without knowing the full of extent of a sauna’s benefits.
In Finland, saunas are considered a sacred space. In a country of more than 5.5. million people, there are approximately three million saunas, making it a major part of Finnish culture. Finnish scientists and researchers have also spent ample time studying saunas and have associated sauna bathing for a specific amount of time with improved health outcomes, including improved cholesterol levels, reduced inflammation and better blood vessel function.
What does sitting in a sauna do for your body?
Public saunas are typically set between 150°- and 190°-degrees Fahrenheit. The temperature of our skin eclipses 100° F within a few minutes and we start sweating profusely. This is the body’s way of naturally cooling down and ridding itself of toxins. Our hearts work harder to pump blood to the surface of the skin which leads to a significant heart rate increase, comparable to moderate-intense activity. Many studies over the years determined this process leads offers cardiovascular benefits such as:
Improved lung function: A study testing the effect of frequent sauna bathing in older men found a decreased risk of chronic obstructive pulmonary disease (COPD). Other studies have associated a combination of consistent exercise and frequent sauna baths is with a substantially lowered risk for pneumonia. Research has also linked sauna exposure to improved breathing in patients with asthma and chronic bronchitis.
Lowered risk of cardiovascular disease: Several studies have found regular sauna use to reduce heart and blood pressure diseases. A Finnish study published in JAMA that followed 2,315 male sauna bathers for 20 years discovered those who visited the sauna more frequently – four to seven times per week – experienced lower death rates from heart disease and stroke.
Reduced stress: Sauna bathing can induce a relaxation response in the body that leads to reduced levels of stress, according to a 2020 study. The research found the body’s physiological response to the heat helped regulate hormones associated with the body’s stress response.
Pain relief: Saunas may provide temporary relief from chronic conditions like arthritis or fibromyalgia, according to a 2018 study. The improved circulation caused by the heat can reduce pain sensations while sauna bathing.
How long should I sit in a sauna?
As many of the studies linked above indicate, four to seven sauna sessions per week for 15 to 20 minutes per session can lead to these health benefits.
The American College of Cardiology suggests that sauna bathing for longer than 19 minutes increases protection against various heart issues by more than 50%.
What are the risks of using a sauna?
Staying in a dry sauna for can increase the dehydration risk for certain populations. According to WebMD, these people should use saunas with extreme care or not at all:
- Adults aged 65 and older
- Children under the age of 7
- People prone to seizure disorders
- Pregnant women
Additionally, past studies have cautioned against the dangers of alcohol and sauna use. Since sauna sessions alone increase the risk for dehydration, alcohol’s diuretic nature can exacerbate dehydration. Experts agree that avoiding substances like alcohol and drugs – as well as medications – is advisable while sauna bathing. Remember that signs of dehydration can include:
- Confusion
- Dark yellow urine
- Dry or cool skin
- Dry or sticky mouth
- Headaches
- Increased thirst
- Muscle cramps
Finally, you should avoid saunas if you’ve recently had a heart attack or stroke for fear of overexerting the heart. You should not use a sauna if you are experiencing chest pain or you’ve recently had a heart attack or stroke.
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Photo credit: Getty Images
