Health Benefits of using Sauna

Sauna use has gained popularity for its potential health benefits, supported by a growing body of scientific research. Let's explore the various ways regular sauna sessions may contribute to overall well-being.

Cardiovascular System 

Regular sauna use has been associated with improved cardiovascular health. A landmark 20-year study in Finland found that frequent sauna bathing (4-7 times per week) was linked to a 63% lower risk of sudden cardiac death, a 48% lower risk of fatal heart disease, and a 50% lower risk of fatal cardiovascular disease compared to those who used saunas only once a week. These cardiovascular benefits are thought to be comparable to those seen with regular exercise.

Improved Blood Circulation 

The dilation of blood vessels during sauna sessions increases blood flow to the heart and other organs, leading to improved cardiovascular function. This effect can contribute to reduced blood pressure and a lower risk of heart diseases.

• Muscle Recovery and Pain Relief: Enhanced blood circulation delivers oxygen and nutrients more efficiently to muscles, promoting quicker recovery and reducing muscle soreness. This can aid in pain relief and improved muscle function.

  
  

• ​Detoxification: Increased blood flow assists the body in eliminating toxins and waste products. Sweating induced by saunas can further support detoxification through the skin.

  
  

• Cognitive Benefits: Better blood circulation to the brain provides more oxygen and nutrients, potentially enhancing cognitive function, memory, and focus.

The heat exposure during sauna bathing causes blood vessels to dilate, increasing blood flow to the heart and other organs, which can lead to improved cardiovascular function and a reduced risk of hypertension. Additionally, combining sauna use with exercise has been shown to have a more significant positive impact on cardiovascular health markers like blood pressure and total cholesterol compared to exercise alone

Mental Health & Stress 

Saunas can boost the release of endorphins, promoting relaxation and well-being. Regular use has been linked to normalized cortisol levels, potentially aiding stress management. The heat exposure may activate the parasympathetic nervous system, enhancing relaxation. Additionally, some research indicates that sauna-like heat exposure might increase the production of brain-derived neurotrophic factor (BDNF), which is involved in mood regulation. These combined effects contribute to the mental health benefits associated with sauna use.

Stress Reduction​

Stress reduction is one of the most commonly cited benefits of sauna use. Sauna use helps release endorphins, the body's natural "feel-good" chemicals, leading to a relaxation effect and reduction in stress levels.

• Endorphin Release: Saunas are thought to stimulate the release of endorphins, the body's natural painkillers and mood elevators. This is often cited as a reason for the relaxing and stress-reducing effects of sauna use.[8]

  
  

• Cortisol Regulation: Cortisol is commonly known as the "stress hormone," and its levels fluctuate in response to stress. Sauna use has been observed to help regulate cortisol levels.[9]

  
  

• Parasympathetic Activation: The heat in saunas is believed to activate the parasympathetic nervous system, which is responsible for rest and relaxation responses in the body. [10]

Regular sauna use can be likened to a workout for the body's stress response system. Just as we lift weights to strengthen our muscles, frequent sauna sessions can fortify our resilience to stress. The controlled heat exposure in a sauna acts as a form of beneficial stress on the body, effectively training our physiological stress response mechanisms.

This repeated exposure to controlled stress conditions can lead to improved adaptability when faced with real-life stressors. Consequently, individuals who engage in regular sauna use may find themselves better equipped to handle challenging situations, experiencing reduced negative impacts from stress in their daily lives. This "stress inoculation" effect highlights the sauna's potential as a powerful tool for enhancing overall stress resilience and mental well-being. 

Mood Enhancement

Exposure to heat has been suggested to increase the release of brain-derived neurotrophic factor (BDNF), which plays a critical role in mood regulation and mental well-being.

• Brain-Derived Neurotrophic Factor (BDNF) Production: BDNF is a protein that plays a crucial role in mood regulation and neuroplasticity. Exposure to heat, like that in a sauna, has been suggested to increase the release of BDNF, which may lead to mood enhancement. [11]

  
  

• General Well-being and Quality of Life: There have been observational studies suggesting that frequent sauna users report better overall well-being and quality of life. [12]

  
  

• Depression Management: While not directly linked to traditional sauna use, whole-body hyperthermia has been studied for its potential therapeutic effects in treating depressive symptoms. The body can undergo hyperthermia or the increase in core body temperature while in a sauna. [21]

Building on these findings, the potential mental health benefits of sauna use extend beyond immediate relaxation and stress relief. The increased production of BDNF triggered by sauna heat exposure may contribute to long-term improvements in mood stability and cognitive function. This neurobiological effect, combined with the overall sense of well-being reported by frequent sauna users, suggests that regular sauna sessions could be a valuable complementary approach to maintaining mental health. 

Detoxification & Immune System

Detoxification

While the body's primary detoxification organs are the liver and kidneys, sauna-induced sweating may play a role in eliminating certain toxins.

• Sweating and Excretion of Chemicals & Metals: The body can excrete small amounts of certain heavy metals like lead, mercury, cadmium, and arsenic through sweat. Apart from metals, certain chemicals and toxins can also be excreted through sweat. Saunas, by promoting sweating, might help in the elimination of these toxins. [14],[15]

• Sauna Therapy for Substance Abuse Detoxification: Some proponents suggest that saunas can help with the detoxification process during drug rehabilitation. This concept, sometimes referred to as "sauna detox" or "sauna therapy," often involves taking nutritional supplements in conjunction with prolonged sauna sessions. [16]

Heat Shock Proteins (HSPs) 

Heat-shock proteins (HSPs) comprise a large, highly conserved family of proteins that are present in all cells. They play prominent roles in many cellular processes, including immune function, cell signaling, and cell-cycle regulation. HSPs act as chaperone proteins that help in the proper folding of other proteins, and they are produced in higher amounts when cells are exposed to stressful conditions, such as heat, thereby aiding in cellular repair and protection against damage.

• Cellular Health: HSPs help maintain the stability and function of cellular proteins, which is crucial for the overall health of cells. They play a role in preventing the aggregation of misfolded proteins, which is a key factor in several diseases. [19]

  
  

• Increased HSP Expression: Sauna bathing has been associated with increased expression of HSPs, particularly HSP70. Studies have suggested that the heat stress induced by sauna sessions can lead to the upregulation of HSPs, which are involved in cellular protection and repair mechanisms. Elevated HSP levels may help cells better withstand stressors, including exercise-induced stress. [19], [20] 

  
  

• Longevity: Increased levels of HSPs have been associated with longevity and resistance to age-related diseases along with neurodegenerative diseases like Alztimers and dementia. They can help mitigate the effects of cellular aging by maintaining protein homeostasis.[20], [22]

• Immune System: Some studies suggest that HSPs may play a role in immune response. They can act as “danger signals” for the immune system and participate in the immune response against infections and diseases. [20] 

The immune system works to enhance cellular function as well as protect the body from foreign invaders. When you have a fever your core temperature is increased, thus signaling your immune system to start getting you back to a healthy baseline. Well, when you sauna, your core temperature increases, thus, tricking your body to kick off all those immune functions to start helping your body heal. 

Skin Health & Longevity 

Skin Health and longevity go hand in hand and Sauna use may help both. Anti-aging creams and products has soared in popularity but little does everyone know that regular exercise and or cardiovascular health helps keep you young and looking young. 

Skin Health  

​​Sauna use has long been associated with skin health benefits, especially in various traditional practices. The mechanisms behind these benefits include increased sweating, improved blood circulation, and opening of the pores. 

• Sweating and Skin Cleansing: Sweating can help clear out pores, potentially removing dirt and bacteria. This process can lead to a cleaner skin surface and may reduce the occurrence of acne and other skin issues. [17]

  
  

• Skin Barrier Function: Regular, but moderate, sauna use might help improve the skin's barrier function, leading to better hydration and protection from external irritants. [18]

  
  

• Collagen Production: Heat stress might stimulate the production of heat shock proteins, which, among other functions, can potentially aid in collagen production, thus benefiting skin health. Studies have investigated the effects of heat on collagen production, but direct research linking sauna use to enhanced collagen synthesis is sparse.

  
  

• Skin Aging and Appearance: The combined effects of improved circulation, better hydration, and potential collagen production could make the skin appear more youthful and radiant. While there's anecdotal evidence, direct scientific studies linking sauna use to reduced skin aging are limited.

Longevity 

A recent 20-year study found that frequent sauna use may help improve cardiovascular health in men. The researchers tracked over 2,300 middle-aged men and found that those who used the sauna 4-7 times per week had a 63% lower risk of sudden cardiac death compared to those who only used the sauna once weekly. Additional findings showed sauna bathing is associated with reduced risk of fatal heart disease and fatal cardiovascular events as well. The data suggests sauna usage may be comparable to exercise in providing heart-protective benefits. This evidence highlights the potential value of sauna bathing as a beneficial health habit, especially for men seeking to boost heart health. You can see a breakdown of the study below [2]: 

This was a 20+ year study on over 2,300 middle-aged men in Finland, where frequent sauna bathing is common.

They found men who took sauna 4-7 times per week had a 63% lower risk of sudden cardiac death compared to men who had just 1 sauna session per week.

Similarly, frequent sauna use (4-7 times weekly) was linked to a 48% lower risk of fatal heart disease and 50% lower risk of fatal cardiovascular disease, compared to infrequent sauna use (once weekly).

The length of sauna sessions also mattered - longer sauna sessions (>19 min) were associated with lower risk of sudden cardiac death and fatal heart disease compared to shorter sessions (<11 min).

The cardiovascular benefits seen with frequent sauna use were comparable to those seen with regular exercise. Sauna bathing improves heart rate, blood pressure, and blood circulation.

This suggests sauna bathing may be protective for the heart and cardiovascular system. It may help reduce the risk of fatal cardiovascular events like sudden cardiac death and fatal heart disease.

More research is still needed, but these findings suggest sauna bathing is likely a good, healthy habit, especially for men. Using the sauna frequently (4-7 times a week) and for longer sessions (20+ minutes) may help lower risk of death from heart problems.

The KIHD study also revealed that frequent sauna use reduced the risk of developing dementia and Alzheimer's disease in a dose-dependent manner. Men who used the sauna four to seven times per week had a 66 percent lower risk of developing dementia and a 65 percent lower risk of developing Alzheimer's disease, compared to men who used the sauna only one time per week

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Supporting Research

A great source around sauna research is FoundMyFitness.com where Dr. Rhonda Patrick has summed up and published great articles and content around the research of Sauna use. You can find her website here: https://www.foundmyfitness.com/topics/sauna

Cardiovascular Health

[1] A study in "The Journal of Physiology" has shown that heat therapy, similar to sauna use, can promote muscle regeneration by increasing blood flow and therefore the supply of nutrients to muscle tissue. [Source: "Post-exercise leg and forearm flexor muscle cooling in humans attenuates endurance and resistance training effects on muscle performance and on circulatory adaptation" - The Journal of Physiology, 2008]

Longevity

[2] One of the most cited studies is the Finnish Kuopio Ischemic Heart Disease Risk Factor Study, published in JAMA Internal Medicine, which showed that regular sauna use was correlated with a lower risk of fatal cardiovascular events. Improved blood circulation is hypothesized as a key factor. [Source: "Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events" - JAMA Internal Medicine, 2015]

Dr. Rhonda Patrick

https://www.sciencedirect.com/science/article/pii/S0531556521002916?utm_source=brevo&utm_campaign=qa57_replay&utm_medium=email

Respiratory Health

[3] Asthma and Chronic Obstructive Pulmonary Disease (COPD) Source: Ernst E, Pecho E, Wirz P, Saradeth T. "Regular Sauna Bathing and the Incidence of Common Colds." Annals of Medicine. 1990.

[4] Improved Pulmonary Function: Source: Aunola S, Rusko H, "Aerobic and anaerobic thresholds determined from venous lactate or from ventilation and gas exchange in relation to muscle fiber composition in females." European Journal of Applied Physiology and Occupational Physiology. 1984.

[5] Clearing Mucus and Congestion: Source: Kowatzki D, Macholdt C, Krull K, et al. "Effect of regular sauna on epidermal barrier function and stratum corneum water-holding capacity in vivo in humans: a controlled study." Dermatology. 2008.

[6] Reduced Respiratory Infections: Source: Ernst E, Pecho E, Wirz P, Saradeth T. "Regular Sauna Bathing and the Incidence of Common Colds." Annals of Medicine. 1990.

Please note that these are preliminary studies and further research is needed to confirm these findings. Also, individuals with respiratory conditions should consult a healthcare provider before using a sauna.

Mental Health

[7] Studies have explored the effect of sauna use on the levels of cortisol, the body's main stress hormone. While cortisol is essential for body functioning, chronically elevated levels are linked to stress and anxiety disorders. Sauna use has been shown to normalize cortisol levels. Source: Hannuksela ML, Ellahham S. "Benefits and risks of sauna bathing." The American journal of medicine. 2001.

[8] A study in "Psychotherapy and Psychosomatics" suggested that sauna bathing could induce the release of endorphins, which are associated with a feeling of relaxation and reduced perception of stress. Source: "Release of endorphins in sauna," Psychotherapy and Psychosomatics, 1986.

[9] The study "Benefits and risks of sauna bathing" published in "The American Journal of Medicine" discussed how sauna bathing could impact cortisol levels, helping to normalize them when they are out of balance. Source: Hannuksela ML, Ellahham S. "Benefits and risks of sauna bathing." The American Journal of Medicine, 2001.

[10] While not directly studying saunas, research on heat therapy and its effects on stress markers indicate that heat can stimulate the parasympathetic nervous system, which in turn may reduce stress. Source: "Thermal therapy: How the ancient art of bathing can improve physical and mental well-being," Frontiers in Psychology, 2018.

[11] A study in the journal "Brain Stimulation" demonstrated that hyperthermia (elevated body temperature) can enhance the expression of BDNF in certain brain regions. Source: "Hyperthermia enhances neurotrophic factor expression in the brain of juvenile mice," Brain Stimulation, 2016.

[12] The Finnish Kuopio Ischemic Heart Disease Risk Factor Study, which primarily investigated cardiovascular outcomes, also gathered data on self-reported well-being, with many participants indicating improved mood and feelings of relaxation after sauna sessions. Source: "Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events," JAMA Internal Medicine, 2015.

[13] A study published in "Journal of Physiological Anthropology" highlighted how passive body heating can improve sleep quality due to changes in body temperature. Source: "Effects of passive body heating on body temperature and sleep regulation in the elderly: a systematic review," Journal of Physiological Anthropology, 2002.

While the studies mentioned provide promising evidence, more rigorous research is required to firmly establish the relationship between sauna use and mood, stress, and sleep. Furthermore, it's essential to consider individual factors, as not everyone may experience these enhancements to the same degree or in the same way. It's important to emphasize that while there are promising indications of mental health benefits, more research is needed to establish concrete causal relationships. Always consult a healthcare provider for personalized medical advice.

Dr. Rhonada Patrick: https://www.sciencedirect.com/science/article/pii/S0531556521002916?utm_source=brevo&utm_campaign=qa57_replay&utm_medium=email

Detoxification

[14] A study published in "Journal of Environmental and Public Health" reviewed evidence on the excretion of toxins through sweat and found that certain metals and bisphenol A can be found in sweat. Source: "Arsenic, cadmium, lead, and mercury in sweat: A systematic review," Journal of Environmental and Public Health, 2012.

[15] A study in the "Archives of Environmental Contamination and Toxicology" reported that some phthalates (chemicals used in plastics) can be excreted through sweating. Source: "Human Excretion of Bisphenol A: Blood, Urine, and Sweat (BUS) Study," Archives of Environmental Contamination and Toxicology, 2012.

[16] There is limited rigorous scientific research on this topic. Some studies have suggested benefits, but they often lack control groups or have other methodological issues. A study in the "Journal of International Medical Research" found that sauna treatment might reduce symptoms in patients withdrawing from psychoactive drugs, but this is a single study and more research is needed. Source: "Sauna as a valuable clinical tool for cardiovascular, autoimmune, toxicant-induced and other chronic health problems," Journal of International Medical Research, 2011.

While saunas may aid in the elimination of certain toxins and contaminants through sweat, it's essential to understand that they complement, rather than replace, the body's primary detoxification mechanisms. It's also important to approach the topic with caution as the concept of "detoxification" is often oversimplified or exaggerated. Always consult with health professionals before using saunas for any therapeutic purposes.

Skin Health

[17] Studies on sweat composition have shown that it can contain small amounts of toxins, waste products, and other compounds. While sweating is not a primary detoxification route, it can contribute to skin cleansing. Source: "Human excretion of polyethylene terephthalate microplastics," Journal of Hazardous Materials, 2019.

[18] A study conducted on individuals with dry skin showed that after 4 weeks of regular sauna therapy, the skin barrier function improved, and skin hydration increased. Source: "Effect of regular sauna on epidermal barrier function and stratum corneum water-holding capacity in vivo in humans: a controlled study," Acta Dermato-Venereologica, 1994.

It's crucial to note that while saunas can be beneficial for skin health, overuse or prolonged exposure can have adverse effects, such as excessive dryness or irritation. Always hydrate well after sauna sessions and consider moisturizing the skin. Additionally, individuals with certain skin conditions should consult a dermatologist before incorporating sauna sessions into their skincare routine.

Heat Shock Proteins 

[19] Numerous studies have explored the role of heat shock proteins in cellular health and disease prevention. One such study published in "Cell Stress and Chaperones" demonstrated that regular exposure to heat stress could induce HSP expression, which may have protective effects against oxidative stress and cellular damage. Source: "Heat shock proteins in neurodegenerative disorders and aging," Journal of Cell Communication and Signaling, 2014.

[20] Comprehensive research on HSPs and sauna use have been documented on FounMyFittness by leading author Dr. Rhonda Patrick. https://www.foundmyfitness.com/topics/sauna

[21] A study published in "JAMA Psychiatry" examined the effects of whole-body hyperthermia on patients with depressive symptoms and found that hyperthermia produced a rapid and significant reduction in depressive symptoms. Source: "Whole-Body Hyperthermia for the Treatment of Major Depressive Disorder," JAMA Psychiatry, 2016.

[22] Heat shock proteins in neurodegenerative disorders and aging. Source: Leak, R.K. Heat shock proteins in neurodegenerative disorders and aging. J. Cell Commun. Signal. 8, 293–310 (2014). https://doi.org/10.1007/s12079-014-0243-9.

Reduces Psychosis 

https://www.sciencedirect.com/science/article/pii/S0022395624002504