The Science of Sauna Health
“Just two 15-minute dry sauna sessions a day can increase growth hormone release by 500 percent! Saunas also help your immune system fight infections and cancer by reducing inflammation. Regularly boosting your temperature is a rejuvenating strategy to improve your health span and address the root causes of aging.” ~ Dr. Mark Khyman, MD
The growing popularity of sauna bathing among health-conscious individuals is well-justified. As research continues to uncover the numerous benefits of sauna use, from improved heart health to reduced risk of dementia, it’s clear that sauna therapy offers a valuable tool for maintaining a healthy lifestyle.
Beyond relaxation, sauna bathing has been shown in numerous studies to offer these substantial health benefits:
Helps Regulate Blood Pressure
While a sauna session may temporarily elevate heart rate and blood pressure, similar to a workout, research suggests long-term cardiovascular benefits. For individuals with hypertension, regular sauna use has been shown to reduce blood pressure. Additionally, it may lower the risk of developing hypertension in those without the condition.
Improves Heart Health
Regular sauna bathing has been linked to significant cardiovascular benefits in numerous studies. The mechanisms behind these benefits are complex, involving cellular, arterial, and neural pathways that impact heart health. A notable Finnish study demonstrated a 63% reduction in sudden cardiac death risk among men who frequently used saunas for over 20 minutes, at least four times weekly. These findings underscore the potential of sauna bathing as a complementary strategy for heart health.
Lowers The Risk of Dementia & Alzheimer’s Disease
Consistent sauna use may significantly reduce the risk of developing dementia and Alzheimer’s disease. A study demonstrated that men who used the sauna four to seven times weekly experienced a more than 50% decrease in their risk of developing these neurodegenerative conditions.
Improves Recovery for Sore Muscles
Sauna heat can stimulate the release of brain-derived neurotrophic factor, a substance that aids in muscle repair. Additionally, increased blood flow to the muscles, induced by sauna use, can accelerate post-workout recovery.
Eases Joint Pain & Improves Range of Motion
Sauna therapy may benefit individuals with conditions that cause pain and limited range of motion in muscles and joints. Those with rheumatoid arthritis and ankylosing spondylitis have reported improvements in pain and flexibility. Similarly, people with fibromyalgia and low back pain have experienced reductions in chronic pain. Even without a specific diagnosis, individuals may notice a decrease in general soreness and fatigue with regular sauna use.
Improves Breathing for Asthma & COPD Conditions
Sauna use can enhance lung function and breathing for nearly everyone. Individuals with asthma, bronchitis, and COPD often report improved breathing after sauna sessions. Studies have confirmed these subjective improvements, revealing enhanced lung function following sauna use. While the improvements may be subtle, the perceived benefits are significant for these individuals.
Promotes Healthier Skin for Psoriasis Conditions
While regular sauna use typically has minimal impact on skin health for most individuals, it can offer significant benefits for those with psoriasis. Sauna therapy has been shown to reduce the severity of skin plaques and scales associated with this condition.
Reduces Stress & Symptoms of Depression
Regular sauna use can effectively reduce overall stress levels, which in turn supports the immune system. Evidence suggests it may also lower cortisol, the stress hormone. Individuals with depression who incorporate sauna sessions into their routine may experience improved appetite and relaxation.
Supports Excretion of Toxins & Heavy Metals
Saunas are often used as part of detoxification programs. Sweating can aid in the elimination of fat-soluble toxins, such as heavy metals. While exercise-induced sweating may be more effective in this regard, sauna use can still contribute to detoxification. Saunas may also assist in the elimination of drugs stored in body fat, including both prescription and illicit substances. However, further research is needed to definitively assess the impact of sauna use on overall health in this context. Nevertheless, many individuals report feeling improved after undergoing sauna-based detoxification programs.
Reduces Colds & Viral Illnesses
Regular sauna use, even just once or twice a week, can significantly reduce the incidence of colds and viral infections. Studies have shown that individuals who use saunas regularly have a lower risk of upper respiratory infections and pneumonia compared to those who do not.
Improves Sleep
The post-sauna increase in body temperature can contribute to the restoration of your natural circadian rhythm. Many people report improved sleep quality following sauna sessions. A small study demonstrated that regular infrared sauna use over a four-week period significantly reduced fatigue and improved mood in individuals with Chronic Fatigue Syndrome. Other studies have yielded similar promising results, underscoring the potential of sauna therapy for sleep enhancement.
One last word to the wise…
If you’re considering incorporating sauna use into your routine, it’s advisable to start gradually and allow your body to acclimate to the heat. As always, it’s important to consult with a healthcare professional before using a sauna, especially if you have any underlying health conditions.
