Saunas have been used for thousands of years for relaxation and general wellness. However, recent research has shown that sauna bathing may offer a range of health benefits, including improved cardiovascular health, mental health, detoxification, weight loss, and skin health.
Cardiovascular Health
Sauna bathing is particularly beneficial for heart health. The heat from the sauna raises your skin temperature and causes heavy sweating. As your body attempts to keep cool, your heart rate increases and may reach 100-150 beats per minute. This increased heart rate causes your blood vessels to open, increases circulation, and reduces stress levels, similar to the effects of low or moderate exercise[1].
Regular sauna bathing can have an immediate positive effect on blood pressure. Combining sauna bathing with exercise can result in a more significant improvement in blood pressure than exercise alone. Sauna bathing can also reduce total cholesterol levels, a major risk factor for heart disease. Sweating can raise your good cholesterol levels (HDL) to improve your total cholesterol[1].
Cardiovascular respiratory fitness (CRF) is your body’s ability to deliver oxygen to your muscles and organs during physical activity. A higher CRF level can decrease your risk of heart disease and death. Research shows that sauna bathing following exercise is beneficial for improving CRF levels[1].
One study followed 2,300 sauna bathers for 20 years and found that the participants who visited the sauna more frequently (four to seven times a week) had lower death rates from heart disease and stroke[1].
Mental Health
Sauna bathing has been associated with improved mental health. Frequent sauna bathing has been shown to be associated with a reduced risk of dementia and Alzheimer’s disease and reduces the symptoms of depression[2]. Sauna bathing enhances relaxation, pleasure, and well-being, thereby reducing negative feelings and the anxieties and stresses of everyday life, which are also triggers for psychotic symptoms[2].
A study conducted by Dr. Jeffrey Lieberman, an American psychiatrist at the University of Columbia, found that a single session of infrared sauna treatment reduced symptoms of major depression by about 50%. The benefits continued for six weeks[6].
Detoxification
For detoxification, sauna bathers should stay for at least 15 – 25 minutes, at 50 – 60ºC for any detoxification benefits[3].
Weight Loss
While sauna bathing can help you burn some extra calories, it isn’t an effective tool for real weight loss. The higher temperatures cause your heart rate to increase in a way similar to exercise. But this increase only causes a slightly higher calorie burn than sitting at rest[4].
Skin Health
Sauna bathing can also have benefits for skin health. The heat from the sauna opens up the pores on the skin, which helps to remove dirt and toxins from the skin. This can result in clearer, healthier-looking skin.
Summing Up
Regular sauna bathing has potential health benefits. However, it’s important to use saunas safely. Drink a lot of water before, during, and after sauna use to avoid dehydration and replace the fluids lost. Limit sauna sessions to 20 minutes, with new sauna bathers starting with shorter sessions (five to 10 minutes) and building up to 20 minutes. Avoid alcohol before or during sauna bathing because it increases the risk of dehydration[1].
References
- UCLA Health. (2023). Benefits of sauna bathing for heart health. Retrieved from https://www.uclahealth.org/news/benefits-sauna-bathing-heart-health
- NCBI. (2018). Sauna Bathing and Risk of Psychotic Disorders: A Prospective Cohort Study. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6422146/
- Infrared Sauna. (2023). How Long Should You Sauna For Detoxification Benefits? Retrieved from https://infrared-sauna.com.au/blog/benefits-of-a-sauna-detoxification
- Healthline. (2023). Can Saunas Help with Weight Loss? Retrieved from https://www.healthline.com/health/sauna-weight-loss-miracle
- Mayo Clinic Proceedings. (2018). Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence. Retrieved from https://www.mayoclinicproceedings.org/article/S0025-6196(18)30275-1/fulltext
- Sauna House. (2022). How the Benefits of Sauna Can Improve Mood & Mental Health. Retrieved from https://www.saunahouse.com/blogs/wellness-guide/how-the-benefits-of-sauna-can-improve-mood-mental-health
- NCBI. (2023). Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5941775/
