How Sauna Use Can Give Wellness a Boost

Spending time in a sauna isn’t only good for enjoyment and relaxation. Throughout the Nordic countries and in other societies, people view saunas as indispensable tools for enhancing their wellbeing. A host of medical studies shows this is likely true, with saunas offering potentially big benefits for your circulatory, cardiovascular, neurological, and immune systems. That’s especially important if you’re over 60 and looking to extend and enjoy your life as long as possible. 

For thousands of years, people have appreciated the benefits of saunas. In Finland today, there are more saunas than cars. Although deeply embedded in Finnish culture, heat treatments were—and still are—a part of many other cultures worldwide. A Turkish hammam is a type of steam bath known for its extremely high humidity. The Mayan temazcal, a sweat lodge made from volcanic rock, remains part of a ritual centered on the concepts of rebirth and cleansing. In Korea, hanjeungmak are domed kiln-like structures, traditionally built of clay or stone, that provide intense dry heat for detoxification and healing.

In Europe and North America, a sauna is typically a wooden or wood-lined structure and can be designed in a variety of ways. The common health-related denominator is that your body is enveloped by heat, whether that’s a dry, steam-induced, or even infrared heat. In a traditional wood-burning Finnish sauna, a woodstove heats a bed of stones, which then diffuses the heat throughout the sauna.

When you sit in any type of sauna, the ambient temperature is typically between 160 and 200 degrees Fahrenheit, which causes you to sweat, dilates your blood vessels, and produces an increase in heart rate. All this leads to increased blood flow. This boost to circulation is at the root of the sauna’s many wellness benefits.  

Stress reduction

When you enjoy a sauna, you also typically experience a reduction in your cortisol levels, with the heat triggering the release of endorphins, your body’s natural anxiety-dampening, mood-elevating chemicals. Feelings of well-being increase as your body and mind begin to relax. The sense of community that is inherently part of sauna culture may also play a stress-reducing role. 

Pain relief

The increase in circulation can help relieve some of the pain and stiffness associated with arthritis and rheumatoid arthritis. It may also alleviate muscle aches and improve joint mobility. 

Respiratory health and immune function

While you can’t “sweat out” the viruses that cause colds and flu, sitting in a sauna can help break up stubborn phlegm and relieve congestion. Regular sauna use can reduce the risk of respiratory infections and even speed recovery from the flu, because the heat can increase white blood cell count and enhance overall immune function. 

Especially in its Finnish iteration, sauna therapy has shown promise as an anti-inflammatory mechanism. This is because the heat reduces body proteins that produce inflammation—thus regulating the body’s inflammatory pathways—while producing a protein known for minimizing the effects of inflammation. Sauna heat also appears to boost neuroendocrine regulation and reduce the effects of the oxidative stress that produces destructive free radicals. 

Heart health

Some research shows that sauna use can produce cardiovascular benefits similar to those resulting from a brisk walk or moderate-intensity gym workout. Finnish scientists found in a 2015 study of more than 2,300 men aged 42 to 60 that regular sauna usage may confer a lower risk of death from cardiovascular disease. Other studies suggest links between sauna use and lower blood pressure. Combining sauna use with regular aerobic exercise is likely to enhance these effects.

Neurological health

A two-decade-long study from Finland showed correlations between regular sauna sessions and lower risk of dementia and stroke, although more research is needed on this aspect of sauna benefits. Any neurological benefits likely correlate with the known cardiovascular benefits. 

A different study showed that, after a sauna session, participants showed more brain efficiency and responsiveness, as well as greater perceived clarity of mind. 

Tips for enjoying your sauna safely

A few common-sense caveats: Alcohol can inhibit the functioning of your body’s temperature regulation system, and that’s exacerbated by heat. Avoid mixing alcohol consumption with sauna use. The combination of heat and alcohol can lead to excessive fluid loss and dehydration, as well as sudden plunges in blood pressure or lightheadedness. 

To help avoid dehydration, drink plenty of water during and after your sauna session, as you’ve lost a measurable amount of fluid. 

There’s an especially close correlation between the alcohol-sauna combination and heart health problems. Whether you consume alcohol or not, if you have any type of cardiovascular issues, you’ll definitely need your physician’s OK before trying a sauna.

Stay inside the sauna only as long as you feel comfortable. After a few minutes inside, refresh your body with a cold plunge or shower. You can repeat a few times, as long as you continue to feel well. If you have high blood pressure or a heart condition, note that it’s important to avoid the shock of an immediate blast of cold after the heat. 

Once you begin enjoying regular saunas, you might discover that your newfound sense of physical, mental, and emotional rejuvenation leads to a lifelong healthy habit.