11 Promising Science Backed Benefits Of Sauna Therapy
The majority of people use saunas for relaxing, heating up after a swim or post workout without realising or knowing it’s impressive benefits.
This article will give you an in depth into the scientific research & benefits of sauna therapy such as improved recovery and circulation, amazing cardiovascular benefits, detoxification and much more. But first….
What is a Sauna ?
A sauna is a room designed to experience heat sessions. The heat in a sauna induces sweating and increases heart rate & blood circulation which is linked to various health benefits.
The effects of sauna therapy are very similar to that of physical exercise which leads to their benefits being somewhat alike.
Saunas can vary in terms of design and heating methods, but the basic idea involves exposing the body to elevated temperatures for a set period of time.
There are four main types of saunas:
Electric Sauna -
The electric sauna is the most common and is used in most gyms, spas & fitness centres.
An electric sauna, powered by electricity, simply heats stones or rocks to radiate the heat. They normally have thermostats to control the temperature of the sauna too
Coal/Wood Burning Saunas -
This type of sauna is often associated with the Finnish sauna tradition, where wood/coal burning saunas have been used for centuries.
In traditional wood/coal burning saunas, wood or coal is burned in a stove to produce heat, creating a dry and hot environment inside the sauna room.
They typically have a form of ventilation (chimney pipe) to let the smoke from the wood or coal to escape.
Steam Sauna (Steam Room)
A steam sauna, often referred to as a steam room or steam bath, is a type of sauna that uses steam to create a hot and humid environment.
Unlike traditional dry saunas, which rely on heated air, steam saunas produce moist heat. The heart of this sauna is the steam generator, which produces steam by heating water. The steam is then released into the sauna.
You will also see these in gyms and spas as they offer an alternative to a dry sauna for those who prefer moist heat.
Infrared Sauna (FAR VS NEAR) -
Lastly, the FAR Infrared Sauna and the NEAR Infrared Sauna. The previous saunas heat the air around you whilst infrared saunas work on heating your body from the inside - out rather than heating the air around you.
There are two types of Infrared Saunas;
NEAR Infrared - The shorter wavelengths of NIR primarily heat the skin's surface and may not penetrate as deeply as FIR. However, NIR is often claimed to have unique skin-related benefits.
NIR saunas benefits are related to skin health, collagen production, and wound healing, as the heat is concentrated on the skin's surface.
FAR Infrared - The longer wavelengths of FIR penetrate deeper into the body, reaching internal organs and providing a more thorough heating effect.
FIR saunas have benefits such as improved circulation, pain relief, and increased detoxification due to the deep penetration of heat.
Health Benefits Of Saunas:
Mental Health | Depression
Sauna Therapy (whole body hyperthermia) have been shown to reduce symptoms of Depression.
The research indicates that when the body is in a chronic inflammatory state, symptoms of depression can develop or even worsen. Saunas effectively decrease inflammation which could possibly help individuals with such symptoms.
Another explanation is that the use of a sauna stimulates the neuroendocrine system and the production of endorphins, “The Body’s Natural Painkillers & Stress Relievers”. When these endorphins attach to the opiate receptors (reward centre) in the brain, dopamine “The Feel Good Hormone” is then released in turn improving mood and emotional state of mind.
Published Studies;
A randomised, controlled trial showed saunas reduce various symptoms of mild depression including mental complaints, appetite loss and other symptoms. (1)
In a 6 week randomised, double-blind study participants with depression who were exposed to whole-body hyperthermia (sauna therapy) experienced an antidepressant effect that persisted for six weeks after treatment. (2)
Rheumatoid Arthritis
Rheumatoid Arthritis is an auto immune condition causing your body’s immune system to attack its joints. This condition can be quite debilitating for people, causing stiffness, pain and inflammation in the joints.
Sauna Therapy, specifically Infrared Saunas, could have potential in easing the symptoms of RA.
A study involving 17 RA patients who were treated with Infrared Sauna Therapy for 4 weeks reported significant improvement in pain, stiffness & fatigue during the period undergoing treatment with no adverse side effects. After the saunas were ceased the symptoms returned. (11)
High Blood Pressure | Hypertension
High Blood Pressure is when the force of blood pushing against the artery walls is too high. This results in the heart having to work much harder to pump blood around the body, thus putting strain on the heart. Sauna Therapy has been shown to reduce the risk of developing hypertension (high blood pressure) and lower blood pressure.
In a large study involving 1,621 middle aged men (42 - 60 yrs) researches found that men who used a sauna 2-3 times per week had a 24% reduced risk of developing hypertension & men who used a sauna 4-7 times per week had a 46% reduced risk of developing hypertension, compared to individuals who only used the sauna once per week. (12)
Another study involving 102 men researching the effects of sauna therapy on various aspects of cardiovascular function found that, after a single sauna patients experienced lower blood pressure. (13)
Cholesterol
Cholesterol is a type of fat in our blood which is produced by the liver. Everyone has cholesterol and it is essential for the production of cell membranes, hormones and even vitamin D ! There are two types;
LDL (Low density lipoproteins) is known as ‘bad’ cholesterol because when excess amounts of it are in the blood, it sticks to the artery walls forming a fatty plaque and causes narrowing of the arteries.
HDL (high-density lipoprotein) is known as ‘good’ cholesterol because it can help keep bad cholesterol in check by transporting it away from the arteries to the liver, where it is broken down and removed from the body.
Sauna Therapy has been shown to reduce LDL Cholesterol and raise HDL Cholesterol in 20 females (18) and 16 males (17) in two separate studies .
Improved Circulation
Good blood circulation is one of the cornerstones to human health. It supplies the vital organs with enough oxygen and nutrients to function optimally and to aid in healing and recovery when needed.
The intense heat in saunas cause an increase in heart rate by as much as 130% (9) in turn, promoting better blood circulation throughout the body.
A study involving 10 participants who underwent whole body hyperthermia (heat therapy) found that although central blood flow in the thoracic region (heart, lungs, esophagus, trachea and thymus) reduced, blood volume distribution to other areas of the body, increased (14)
Also, although not particularly sauna therapy, other studies have shown the effectiveness of different heat methods, mimicking sauna bathing on blood circulation. (15) (16)
Physical Performance & Recovery
Sauna Therapy (hyperthermia) have been shown to be beneficial for Physical Performance & Recovery in different aspects including increased endurance, performance time, muscle maintenance + regrowth.
Muscle Regrowth & Atrophy:
In Human & Animal studies, Heat Sessions (Hyperthermia) lessened muscle atrophy (loss of muscle tissue) and enhanced muscle skeletal re-growth (3) (4) (19)
Increased Performance:
Another study showed that 3 weeks of ‘post exercise’ sauna bathing increased endurance running performance. The use of the sauna by the participants increased run time until exhaustion by 32%.
The same study found a 7.1% increase in plasma volume and a 3.5% increase in red blood cells (RBCs). These two significant increases were the catalyst for better performance. (21)
8 male athlete rowers endured whole body hyperthermia for 5 consecutive days. The 2km performance time improved by 4 seconds. (22)
Human Growth Hormone HGH:
The human growth hormone is produced by the pituitary gland. It helps maintain + build muscle, strengthen bones, influences height and many other processes within the body.
Sauna Therapy has been shown to increase Human Growth Hormone Levels.
One study showed that two 20-minute sauna sessions at 80°C with a 30-minute cooling period in between, doubled growth hormone levels over baseline. (23)
Another showed that two 15-minute sauna sessions at 100°C dry heat with a 30-minute cooling period in between, resulted in a five-fold increase in growth hormone. (24)
Repeated use of sauna therapy has a compounding effect on human growth hormone. Meaning the more often you use a sauna, the greater increase in HGH.
A further study involving 17 men and women, demonstrated that two 1hr sauna sessions at 80°C per day for seven days displayed a 16-fold increase in HGH levels by the third day. (25)
Recovery:
The heat from sauna bathing promotes the release of tension, providing relief from muscle soreness, discomfort, aches & pains.
Also, the saunas ability to increase blood circulation results in transportation of much needed blood and oxygen to aid in the repair & recovery of muscles & the increased hormone levels seem to play a role in recovery too.
A post-exercise infrared sauna session showed improved recovery of neuromuscular performance and muscle soreness after resistance exercise training in 16 basketball players. (26)
Another study investigated the effects of Far Infrared Sauna Therapy on power athletes during a 5 day intensive training period. The improved neuromuscular performance from the FIR sauna therapy was associated with an increase in Testosterone & Cortisol levels. (32)
Detoxification
In a world that’s environment is more “toxic” than ever, it is a good idea to detox !
Toxins bio-accumulate in the human body over time, which can lead to health problems. Sweating, one of our bodies natural ways of detoxing, helps eliminate these toxins and impurities from the body through the skin, the bodies largest organ.
Studies have shown the following toxins found in our sweat;
Heavy metals such as lead, aluminium, cobalt, cadmium and mercury
BPAs: a chemical found in plastic
PCBs: (polychlorinated biphenyls) manmade compounds used in paints, plastics, thermal insulations and lighting
Phthalates: chemicals used to make plastic more durable and are found in personal care products, plastic packaging etc
In the following BUS (Blood, Urine, Sweat) study, 20 adults had their blood sweat and urine tested. Toxic elements such as the ones mentioned above were only found in the perspiration (sweat) of some participants and not in the blood or urine, proving the benefit of induced sweating to excrete such toxins from the human body that other pathways are less efficient at doing. (5) (6) (7) (8)
Also be sure to re-hydrate and replenish your body after using a sauna for prolonged periods of time because as well as removing toxins from the body we also lose minerals through our sweat such as sodium, potassium, magnesium, and sometimes even iron.
Inflammation
CRP or C-Reactive Protein is one of the primary indicators for inflammation in the body & prolonged high CRP indicates chronic inflammation.
Sauna Therapy reduces blood levels of CRP !
In a study involving 2084 men found that there was a significant inverse correlation between sauna bathing & CRP levels. Meaning, the participants who used the sauna more often had lower CRP levels. (20)
Sauna Therapy has also been shown to increase levels of IL-10. IL-10 is a potent anti-inflammatory cytokine within the body and plays a crucial role in limiting the bodies immune response to certain pathogens, thereby preventing our tissues from damage.
In a study involving 22 men, they showed that a 30 minute sauna session partnered with 5 minute cold shower, 3 times a week over the course of 4 weeks showed significant increase in IL-10 levels. (31)
Cardiovascular Health
Cardiovascular Diseases are the number #1 leading cause of death globally.
Regular sauna use has been associated with cardiovascular benefits, including improved heart function + lower resting heart rate, reduced blood pressure, lowering of cholesterol and reduced risk of cardiovascular events.
One Study involving 2,315 middle-aged men from Finland, demonstrated the benefits of using sauna therapy compared to those that don’t on Cardiovascular Health and All Cause Mortality, the results were quite remarkable (6).
The Study Found;
The risk of Sudden Cardiac Death was 22% lower if they used the sauna 2 - 3 per week and 63% lower if you used it 4 - 7 times per week.
Using a sauna 2 - 3 times per week reduced their risk of fatal Coronary Heart Disease events by 23% and a 48% reduced risk if you used it 4 - 7 times per week.
Also, the risk of death from Cardiovascular Disease was 27% lower with 2 - 3 saunas per week and 50% lower with 4 - 7 saunas per week.
The same study showed that saunas not only decreased the risk of cardiovascular events dramatically but decreased All Cause Mortality by 24% if used 2-3 times a week and 40% if used 4 - 7 times per week.
Dementia & Alzheimer’s
Sauna Therapy has been shown to decrease the risk of Dementia & Alzheimer’s.
The reason why is not 100% clear but the research points towards the saunas ability to decrease inflammation, improve heart rate & blood flow to the brain and increase BDNF (10), to be the major contributors to its positive results.
BDNF: Brain Derived Neurotropic Factor is a protein that plays an important role in the survival of neurons and participates in neuronal plasticity which is essential for learning & memory.
A Study involving 2,315 Finish men found that those who had 2-3 saunas per week had a 22% lower risk of developing dementia and participants who had 4-7 saunas per week had a 66% lower risk of developing dementia compared to those who had just 1 sauna a week.
Alzheimers risk: Participants who had 2-3 saunas per week resulted in a 20% reduced risk of developing Alzheimers and those who had 4-7 saunas per week reduced their risk by 65% (9)
Fun Fact: The therapeutic effect from a sauna can mimic what you would get from doing moderate, aerobic exercise !
Immune System
Sauna Therapy can stimulate the immune system by simulating a '“fever like state” in the body.
A fever ( increased core body temperature ) is one of the many mechanisms of our immune response that activates a wave of different immune cells to be released to protect our body.
Studies have shown that this immune response we get from a fever is replicated using a sauna;
In a study involving 50 volunteers, 25 who used a sauna regularly compared to those who didn’t for a period of 6 months found that there were significantly fewer episodes of common colds in the sauna group. (27)
A study involving 9 male athletes and 9 male non-athletes showed that after a single sauna session, an increased number of white blood cells, lymphocytes, neutrophils & basophils, all components of the immune system, were seen in the participants blood tests afterward. Higher white blood cell counts were recorded in the group of athletes compared to untrained participants. (28)
Heat Shock Proteins are activated when the body is exposed to high temperatures or stress ie; a sauna. These proteins are now being shown to play an important role in the activation of macrophages, lymphocytes and the maturation of dendritic cells (different cells of the immune system). (29)
In Summary
I hope this article has given you a more in depth knowledge into the Amazing Health Benefits of Sauna Therapy & encourages you to begin using saunas on a regular basis or if you already use one, to now be conscious of the benefits you are reaping as a reward for enduring the heat.
“Stay Healthy”