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What are the benefits of the sauna? Anyone who regularly visits the sauna knows how wonderful you feel afterward. You are completely relaxed, and you sleep much better that night. But according to scientific research, the heat may do more for your body than you think.
A major scientific review examined dozens of studies on the traditional Finnish sauna, and the results are striking. Regular sauna use was associated, among other things, with lower blood pressure and a reduced risk of cardiovascular disease, stroke, and memory problems.
Many of the findings come from studies in which people were followed for years. Such studies show an association, but they do not prove that the sauna itself is the cause. For example, people who frequently visit the sauna may also exercise more or have a different diet.
So what are the actual benefits of the sauna according to science?
Your blood pressure may temporarily drop
In the sauna, your body becomes very warm. Your blood vessels widen, allowing more blood to flow to your skin. As a result, your blood pressure may drop. In a study of one hundred men and women with at least one risk factor for cardiovascular disease, average blood pressure decreased after a thirty-minute sauna session. Systolic pressure fell from an average of 137 to 130, while diastolic pressure dropped from 82 to 75. This effect remained partially present during the first half hour after the sauna.
Do you naturally have low blood pressure? Then stand up slowly and take plenty of time to cool down. This reduces the risk of becoming dizzy.
Your heart gets a gentle workout
During a sauna session, your heart rate may rise to around 120 to 150 beats per minute. This is similar to what happens during brisk walking or another moderately intensive activity.
However, sitting in the sauna is not the same as exercising. Your muscles are barely active, and it does not improve your fitness or build muscle strength. Therefore, do not regard the sauna as a substitute for physical activity. The combination does seem particularly interesting, because in Finnish studies, physically active people who frequently used the sauna had the most favorable health outcomes.
So going for a walk or bike ride before your sauna visit may not be such a bad idea after all.
Your blood vessels may become more flexible
Researchers also observed improvements in the flexibility of the arteries after a sauna visit. Flexible blood vessels can adapt more easily when your body needs more or less blood. Stiff blood vessels, on the other hand, are associated with a higher risk of cardiovascular disease.
Scientists think that regular sauna use may also affect inflammation, cholesterol, and the inner lining of the blood vessels. More research is needed to determine the size and duration of these effects.
Frequent sauna use has been linked to a lower risk of stroke
One of the most notable studies followed 1,628 Finnish men and women for approximately fifteen years. People who used a sauna four to seven times a week had an approximately 62 percent lower risk of stroke than those who went once a week.
That is an impressive figure, but it is not personal advice to start going to the sauna every day. The participants were accustomed to Finnish saunas, and their lifestyle may have influenced the results. In addition, the study mainly involved traditional saunas at around 80 degrees or higher.
Your brain benefits from sauna use too
According to research a study among 2,315 Finnish men, those who went to the sauna four to seven times a week had a lower risk of dementia and Alzheimer’s disease during the study period than men who went once a week. It is not clear why this association exists. Better circulation, lower blood pressure, fewer inflammatory processes, greater relaxation, and social contact may all play a role.
So, the sauna does not prevent or cure dementia, but it may lower the risk.
Warm air can feel soothing for your breathing
A sauna session can temporarily make the airways feel more open. Small studies in people with asthma or chronic bronchitis found improvements in some lung-function measurements. There are also indications that regular sauna users are less likely to develop certain respiratory illnesses or colds. The heat may have a positive effect on the immune system.
A sauna can help relieve pain
Many sauna users already notice that heat feels soothing for stiff muscles and joints. Research suggests that sauna bathing may reduce pain and symptoms associated with conditions including osteoarthritis, rheumatoid arthritis, fibromyalgia, and tension headaches. Heat stimulates circulation and may help muscles relax. It may also promote the release of endorphins—natural substances produced by the body that contribute to a pleasant, relaxed feeling.
How to enjoy the sauna responsibly, according to science
- A traditional Finnish sauna session usually lasts five to twenty minutes. Staying longer is not automatically better.
- Drink plenty of water.
- It is best not to combine sauna use with alcohol. Alcohol increases the risk of dehydration, a significant drop in blood pressure, cardiac arrhythmias, and accidents.
- Cool down gradually. A sudden plunge into ice-cold water can put strain on the heart. This is especially important for people with cardiovascular disease.
- Stop immediately if you experience chest pain, severe shortness of breath, nausea, or intense dizziness.
Frequently Asked Questions
How often should you use the sauna for health benefits?
Many Finnish studies found the most favorable associations among people who visited the sauna four to seven times a week, but this does not prove that everyone should go that often. Start slowly and choose a frequency that feels comfortable.
How long can you stay in the sauna?
A session lasting five to twenty minutes is typical. Experience, temperature, and personal health all play a role. Leave as soon as the heat becomes uncomfortable.
Can the sauna replace exercise?
No. Your heart rate increases, but your muscles do not exert themselves in the same way as they do during exercise. Sauna use can complement a healthy lifestyle, but it does not replace walking, cycling, or strength training.
Is daily sauna use safe?
For many healthy, experienced sauna users, regular use can be well tolerated. However, going every day is not suitable for everyone. Build up gradually and discuss any concerns or medical issues with your doctor.
And now we’d love to hear from you: Do you mainly go to the sauna for peace and quiet, or do you also notice a difference in your sleep, pain symptoms, or energy levels?
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