Proven Health Benefits of Sauna
Where Did Sauna Health Claims
Come From?
The belief that saunas are good for your health isn’t exactly breaking news. For hundreds of years, people have employed heat and steam as a sort of universal treatment. Many civilizations developed saunas to help people relax, detoxify, and regenerate their bodies. But, as you will be asking yourself, what has modern science to say about this?
In this article, we will review several origins of the health claims about sauna bathing, from ancient traditions to contemporary research.
1. Ancient Traditions: A Respected Ritual
Long before clinical trials and peer-reviewed journals, sauna bathing was simply a way of life for many cultures, including, but not limited to, Nordic countries. In Finland, sauna bathing has been a part of daily life from time immemorial. It is not only to cleanse the body, but also to relax the mind.
Those who sauna habitually state that it is therapeutic. They report better sleep, decreased stress, and increased general well-being. While they have been largely anecdotal for generations, these benefits have been validated throughout history and remain of interest to contemporary researchers.
2. The Rise of Scientific Reasoning
It wasn’t until the mid-20th century that science began to measure the potential physiological effects of sauna bathing. The first few studies releasing their results beginning in the 1950s reported some initial evidence of potential benefits. However, there were shortcomings, mostly around short duration of the studies, small sample sizes and no long-term follow-up.
That began to change in the 2000s. Since then, there has been an increased number of scientific studies, many of them trying to validate or debunk long-standing beliefs about the benefits of sauna bathing. So far, the early evidence is pointing to the fact that there may be some benefits.
The contemporary research indicates that regular sauna use may help:
- Lower risk of cardiovascular diseases, including high blood pressure and stroke.
- Lower risk of neurodegenerative diseases, including Alzheimer’s disease and other forms of dementia.
- Alleviate respiratory illnesses, such as asthma, and may even help to prevent common colds.
- Relieve chronic pain, especially for people with osteoarthritis, rheumatoid arthritis, or fibromyalgia.
- Support mental health, decrease stress levels, and with better sleep quality.
- Improve certain skin conditions such as psoriasis.
Although the list sounds great, it should be acknowledged that not all of the benefits are because they have not been totally researched and confirmed. Some of those benefits are still based on individual experience or small studies. However, the number of investigations is growing, filling in our mental picture of how the sauna might benefit our health.
3. So... What Actually Happens With Your Body in The Sauna?
A number of ideas are coming together as research and practical experiments colid. They’ve proven some of these health benefits. Sauna sessions seem to reduce oxidative stress and inflammation, help blood vessels function better, and even activate the nervous system in a beneficial way.
To consider it as exercise: Some of your inner systems get a light workout, the heart, the lungs, and the circulatory system get a little nudge, without the exertion of exercise. And let’s not forget the mental benefits of relaxation from heat, so it is an option to address both the body and the mind.
What is Next? Stay Tuned
While sauna culture has been accepted for its past history, the science around it is still undergoing many changes. To fully comprehend the mechanism and scope of saunas’ health benefits, more thorough research, possibly including long-term research.
That’s just what we will be covering in the next set of articles in this series. We will systematically examine each health claim around saunas, provide the scientific data, and hopefully address what is myth, what is fact, and how to positively impact your sauna session use.
That’s why…continue your journey with us through the “Health Benefits of Sauna” series and learn about the science of heat therapy to help improve general well-being.
Sauna Health Benefits Research Resources
We asked, what research is actually out there? How do we know what is sales words, and what is grounded research. Through that, we decided to compile a library of all the literature on the health benefits of sauna.
Sauna & Heart Health
Sauna benefits to vascular endothelial cardiac function
-
Vascular endothelial function improved: Sauna therapy significantly increased flow-mediated dilation (%FMD), showing better blood vessel function.
-
Cardiac stress decreased: Levels of BNP (a marker of heart failure severity) dropped after two weeks of sauna treatment.
-
Clinical symptoms improved: 17 out of 20 patients reported better symptoms and overall cardiac function after repeated sauna sessions.
Sauna & Heart Health
Sauna effect on heart rate variability
Significant plasma volume increase: Post-exercise sauna use expanded plasma volume by about 18% after just four sessions.
Heart rate and HRV changes were small or unclear: Only minor reductions in resting heart rate and small shifts in HRV markers were observed, with unclear correlations to plasma volume.
Sauna enhanced training adaptation: Adding sauna to normal training improved physiological capacity in trained cyclists beyond training alone.
Sauna & Arthritis
Infrared Sauna in Arthritis and Spondylitis
Pain and stiffness significantly reduced: During IR sauna sessions, both RA and AS patients showed marked decreases in pain and stiffness (p < 0.05 and p < 0.001, respectively).
No adverse effects or disease flare-ups: Treatments were well tolerated, with no signs of increased disease activity or other side effects.
Short-term comfort, modest long-term benefit: Patients reported feeling comfortable and relaxed during and after sessions. Clinical improvements persisted during treatment but faded post-therapy.
Sauna & Heart Health
Advertising in Saunas and Positioning
Digital promotion gained momentum: Social media emerged as a powerful channel for business growth, offering wide reach and precise audience targeting for tailored advertising.
Marketing strategies adapted post-crisis: The health crisis reshaped the economy and reduced ad spending, pushing companies—including sauna brands—to prioritize customer acquisition through focused advertising efforts.
Medicinal benefits reinforced: Positioning centered on health advantages, with studies showing that 2–3 or ≥4 weekly sauna sessions significantly reduced the risk of respiratory diseases compared to ≤1 session per week.
Sauna & Exercise Recovery
Effects of Thermal Modalities on Exercise Recovery
- Effectiveness depends on participant type: Warm Water Immersion (WWI) was found to be more effective for athletes in increasing recovery and preventing muscle cell damage. Conversely, Infrared Sauna (IRS) and Traditional Sauna (TRS) were more effective for recovery in nonathletes.
- Significant reduction in fatigue markers: All recovery modalities played a role in reducing the blood lactate level (BLL) after physical activity, and all modalities were effective in significantly reducing heart rate (HR) in both groups after exercise.
- WWI minimized perceived pain: The WWI modality resulted in the least amount of pain in both athletes and nonathletes. Passive recovery (PAS), in contrast, tended to cause severe pain.
Sauna & Mortality
Sauna Use and Mortality Reduction
- High frequency reduces overall and cardiovascular death: Increased frequency of sauna bathing is associated with a reduced risk of sudden cardiac death (SCD), fatal coronary heart disease (CHD), fatal cardiovascular disease (CVD), and all-cause mortality.
- Maximum protective effect seen in frequent users: Compared with men bathing once per week, those reporting 4 to 7 sauna sessions per week had a significantly lower adjusted hazard ratio for SCD (0.37) and experienced a 40% reduction in all-cause mortality.
- Longer duration also lowers SCD risk: Longer sauna sessions were inversely associated with fatal cardiac events; sessions lasting more than 19 minutes were linked to a 52% lower risk of SCD compared to sessions lasting less than 11 minutes.
Sauna & Therapies
Benefits and Scope of Passive Heat Therapies
- Finnish Sauna is the most studied modality: Finnish saunas are the most widely studied passive heat therapy, characterized by high temperatures (80–100°C) and dry air (10–20% relative humidity).
- Demonstrated health benefits and disease prevention: Finnish saunas have robust evidence showing they decrease the risk of hypertension, cardiovascular disease (CVD), dementia, and respiratory conditions. They may also improve sleep, mental well-being, and longevity.
- Potential for synergistic effects and mechanism: Passive heat therapies may augment the beneficial effects of physical activity and their positive effects are linked to anti-inflammatory, cytoprotective, and anti-oxidant properties.
Sauna & Respiratory Diseases
Sauna Reduces Respiratory Diseases
- Lower respiratory disease risk: Men taking 2–3 sauna sessions per week showed a 27% reduction in respiratory disease incidence compared to ≤1 session.
- Stronger benefits with higher frequency: Those bathing ≥4 times weekly had up to a 41% lower risk, indicating a dose-response relationship.
- Pneumonia risk reduced: Frequent sauna users experienced 28–37% lower pneumonia incidence after long-term follow-up and risk adjustment.
Sauna & Health Benefits
Finnish Sauna Health Benefits
- Offers vascular and nonvascular benefits: Traditional Finnish sauna bathing, characterized by high temperatures (80°C–100°C) for brief periods, is linked to reduced risk of vascular diseases like high blood pressure and cardiovascular disease (CVD), as well as nonvascular conditions such as pulmonary diseases.
- Physiological effects mimic moderate physical activity: The physiological responses during an ordinary sauna bath correspond to those produced by moderate- or high-intensity physical activity, such as walking. This is linked to mechanisms like reduction in systemic blood pressure, improvement in endothelial function, and beneficial modulation of the autonomic nervous system.
- Sauna is generally safe, even for stable CVD patients: Sauna bathing is a safe activity and can be used in patients with stable CVD, provided it is used sensibly, though patients with unstable disease conditions like recent myocardial infarction or uncontrolled hypertension should exercise caution.
Sauna & Dementia Risk
Sauna Bathing Frequency and Dementia Risk
- Frequent use suggests reduced dementia risk: A long-term prospective cohort study suggests that frequent sauna bathing may be associated with a reduced subsequent risk of dementia in both men and women.
- Highest protection seen in moderate users: Individuals reporting 9–12 sauna sessions per month (approximately three times per week) had a significantly lower adjusted hazard ratio for dementia (HR=0.47) during the first 20 years of follow-up, compared to those bathing 0–4 times per month.
- Temperature influences protective effects: The most favorable sauna temperature range for dementia protection was 80–99 ◦C. Bathing at temperatures higher than 100 ◦C, however, was associated with an elevated risk during the initial 20 years of follow-up.
Dry Sauna & Clinical Effects
Clinical Effects of Regular Dry Sauna
- Review found benefits across multiple conditions, but studies were heterogeneous: The systematic review included 40 clinical studies involving regular dry sauna bathing (Finnish-style and infrared) and concluded there is potential evidence of health benefits across cardiovascular disease (CVD), rheumatological, pain, and respiratory conditions.
- Frequent sauna use linked to lower CVD and mortality risks: Frequent Finnish sauna use (4–7 sessions per week) was strongly associated with a reduced risk of sudden cardiac death (63% reduction), dementia (66% reduction), and a 40% reduction in all-cause mortality over a 20-year period in middle-aged men.
- Generally safe, though reversible spermatogenesis impairment noted: Regular dry sauna bathing appears to be safe and generally well-tolerated in clinical settings, but one study showed reversible reduction in sperm count and motility in healthy men after repeated sessions, with all effects reverting to normal six months after cessation.
Sauna & Health Benefits
Cardiovascular and Other Health Benefits of Sauna
- Focus on Traditional Finnish Sauna: This passive heat therapy is characterized by exposure to high environmental temperatures (80°C–100°C) and dry air (10%–20% relative humidity), traditionally used for pleasure and relaxation.
- Linked to Reduced Risk of Vascular Disease and Mortality: Emerging evidence suggests sauna bathing reduces the risk of vascular diseases such as high blood pressure and cardiovascular disease (CVD). Frequent use (4–7 sessions/wk) was associated with a reduced risk of sudden cardiac death and all-cause mortality.
- Physiological Effects and Safety Profile: The physiological responses produced during a sauna bath correspond to those of moderate- or high-intensity physical activity (like walking). Sauna bathing is generally safe for patients with stable CVD, but those with unstable conditions (e.g., uncontrolled hypertension) or those combining it with alcohol should exercise caution.
