The Science-Backed Benefits of Sauna Therapy: A Gateway to Health and Longevity
At Meraki Health, we are passionate about harnessing the power of traditional therapies to promote modern wellness. Sauna therapy, a form of heat therapy, has been used for centuries across cultures to support health and well-being. Heat therapy involves the therapeutic use of heat to relax muscles, promote circulation, and relieve pain. Today, research is uncovering how regular sauna use, offers a variety of scientifically supported health benefits, from improved cardiovascular health and detoxification to stress relief and enhanced longevity. Here’s a closer look at the health-boosting effects of sauna therapy and why it might be an ideal addition to your wellness journey.
Research suggests that regular sauna sessions can lower blood pressure and reduce the risk of heart-related conditions
Cardiovascular Health:
Supporting Heart and Circulatory Function
One of the primary benefits of sauna therapy is its positive impact on cardiovascular health.
When you step into a sauna, your heart rate increases, producing effects similar to moderate exercise (Taggart, Parkinson & Carruthers, 1972). This increase in heart rate leads to improved blood circulation, as blood vessels dilate and blood flow to the skin and muscles increases. For individuals who may be limited in their ability to exercise due to physical or health constraints, sauna use offers a low-impact way to support heart health.
Research suggests that regular sauna sessions can lower blood pressure and reduce the risk of heart-related conditions. A Finnish study found that individuals who used a sauna 4–7 times per week had a significantly reduced risk of cardiovascular disease and fatal heart events compared to those who used a sauna less frequently (Laukkanen et al., 2015). This heart-protective effect is attributed to the vasodilation, or widening of blood vessels, that occurs during sauna exposure. Improved circulation, along with the benefits of temporary heat-induced stress, makes sauna therapy an effective and enjoyable way to care for cardiovascular health.
A Finnish study found that individuals who used a sauna 4–7 times per week had a significantly reduced risk of cardiovascular disease and fatal heart events compared to those who used a sauna less frequently
(Laukkanen et al., 2015)
Enhanced Detoxification:
Aiding the Body’s Natural Cleansing Process
Another significant benefit of sauna therapy is its ability to support the body's natural detoxification process. As the heat in a sauna makes you sweat, toxins stored in fat cells, such as heavy metals and endocrine-disrupting chemicals, are expelled through the skin (Rodushkin et al., 2010). This detoxification can be particularly beneficial for individuals exposed to environmental pollutants, as regular sauna use can assist in reducing the body's toxic burden.
Studies have shown that sweating in a sauna can help eliminate a variety of harmful substances, including cadmium, lead, and mercury. Heavy metals, in particular, are challenging for the body to excrete through other means, and regular sauna use provides an efficient way to support the body in removing these toxins. Additionally, sauna therapy encourages lymphatic flow, which plays an essential role in immune health and waste removal. By incorporating sauna sessions into a wellness routine, individuals can support their body’s ability to stay clean and healthy from the inside out.
Reduced Inflammation and Improved Immune Function
Inflammation is a natural response that helps the body heal, but chronic inflammation is associated with numerous health issues, including arthritis, cardiovascular disease, and certain autoimmune conditions. Sauna therapy offers a way to reduce inflammation by promoting anti-inflammatory responses in the body. Studies have shown that regular sauna use lowers levels of C-reactive protein (CRP), a marker of inflammation (Laukkanen & Laukkanen, 2017). Lower CRP levels are associated with reduced risks of chronic diseases, making sauna therapy a valuable tool for long-term health.
Additionally, sauna use stimulates the production of heat shock proteins, which play a critical role in protecting cells from damage. These proteins help repair damaged cells, reduce oxidative stress, and improve immune function, all of which are essential for maintaining health. By boosting the immune response and reducing chronic inflammation, sauna therapy supports resilience against illness and promotes healing from within (Laukkanen, Kunutsor & Laukkanen, 2018).
By boosting the immune response and reducing chronic inflammation, sauna therapy supports resilience against illness and promotes healing from within
(Laukkanen, Kunutsor & Laukkanen, 2018)
Brain Health and Mental Well-being:
Reducing Stress and Supporting Cognitive Function
Sauna therapy has demonstrated impressive effects on mental health, including stress reduction and cognitive enhancement. The warmth and relaxation of a sauna session can elevate endorphin levels, promoting a sense of well-being and reducing stress. This effect is not only immediate but, with regular sessions, can contribute to long-term mental resilience.
Studies suggest that regular sauna use is associated with a lower risk of neurodegenerative diseases such as Alzheimer’s and dementia (Laukkanen et al., 2016). The mechanisms behind this protective effect may include increased circulation to the brain and the stimulation of norepinephrine, a neurotransmitter that plays a role in attention and focus.
Additionally, heat exposure in the sauna may enhance the release of brain-derived neurotrophic factor (BDNF), a protein that supports neurogenesis, or the growth of new neurons (Ishida et al., 2017). BDNF is essential for cognitive function, memory, and mental health, making sauna therapy a promising practice for brain health as well as relaxation (Nature Reviews Neuroscience, 2004).
Enhanced Muscle Recovery and Pain Relief
The soothing heat of a sauna can be especially beneficial for muscle recovery and pain relief. For athletes or individuals experiencing muscle soreness or joint discomfort, sauna sessions provide a natural way to ease tension and promote healing. The heat helps to relax muscles, while increased circulation delivers more oxygen and nutrients to sore or injured areas.
Studies have shown that sauna therapy can reduce delayed onset muscle soreness (DOMS) after exercise, allowing athletes to recover faster and train more effectively (Scoon et al., 2007). For individuals with chronic pain conditions, including arthritis, sauna therapy can provide significant relief by reducing inflammation in the joints and promoting mobility (Markowski et al., 2014). The gentle, consistent warmth of the sauna is a non-invasive way to support the body in overcoming stiffness and discomfort, making it a versatile tool for both active recovery and long-term pain management.
In a long-term Finnish study, individuals who used a sauna several times a week were found to have a lower risk of death from cardiovascular events and other chronic diseases compared to those who used a sauna less often
(Laukkanen et al., 2015)
Longevity and Reduced Mortality Risk
One of the most compelling benefits of regular sauna use is its association with increased longevity. Research suggests that frequent sauna users may experience a reduced risk of all-cause mortality, meaning they tend to live longer than individuals who do not use saunas. This link between sauna use and longevity may be due to the combined benefits of improved cardiovascular health, enhanced immune function, and reduced inflammation.
In a long-term Finnish study, individuals who used a sauna several times a week were found to have a lower risk of death from cardiovascular events and other chronic diseases compared to those who used a sauna less often (Laukkanen et al., 2015). This study adds to a growing body of research suggesting that sauna therapy, when practised regularly, may play a role in extending lifespan and improving overall quality of life.
Sauna Therapy:
A Holistic Path to Wellness
At Meraki Health, sauna therapy is more than just a way to relax; it’s a comprehensive wellness practice supported by science. From cardiovascular support and detoxification to mental resilience and enhanced longevity, sauna therapy provides a range of benefits that cater to both body and mind. Whether you are looking to improve recovery after a workout, support heart health, or simply enjoy a peaceful and rejuvenating experience, sauna therapy offers a valuable addition to your wellness journey.
By incorporating sauna sessions into your routine, you are not only embracing an ancient practice but also investing in a scientifically supported path to optimal health. With its ability to reduce stress, promote detoxification, and support physical and mental well-being, sauna therapy embodies Meraki Health’s commitment to holistic, science-backed wellness.
Sauna therapy provides a range of benefits that cater to both body and mind. Whether you are looking to improve recovery after a workout, or support heart health or simply enjoy a peaceful and rejuvenating experience
References
Ishida, Y., Tajima, F., Kojima, D., Nakamura, T., Banno, M., & Umemoto, Y., et al. (2017). Head-out immersion in hot water increases serum BDNF in healthy males. International Journal of Hyperthermia, 34(6), pp. 606–611.
Laukkanen, J., & Laukkanen, T. (2017). Sauna bathing and systemic inflammation. European Journal of Epidemiology, 33(3), pp. 351–353.
Laukkanen, J., Khan, H., Laukkanen, T., & Zaccardi, F. (2015). Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Internal Medicine, 175(4), pp. 542–548.
Laukkanen, T., Kauhanen, J., Laukkanen, J.A., & Kunutsor, S. (2016). Sauna bathing is inversely associated with dementia and Alzheimer's disease in middle-aged Finnish men. Age and Ageing, 46(2), pp. 245–249.
Laukkanen, T., Kunutsor, S., & Laukkanen, J. (2018). Sauna bathing and risk of psychotic disorders: A prospective cohort study. Medical Principles and Practice, 27(6), pp. 501–508.
Neurovascular regulation in the normal brain and in Alzheimer's disease. (2004). Nature Reviews Neuroscience, 5(5), pp. 347–360.
Markowski, P., Choszcz, D., Mańkowski, S., Podstawski, R., Boraczyński, T., & Boraczyński, M. (2014). Sauna-induced body mass loss in young sedentary women and men. The Scientific World Journal, 2014, Article ID 307421.
Rodushkin, I., Genuis, S.J., Birkholz, D., & Beesoon, S. (2010). Blood, urine, and sweat (BUS) study: Monitoring and elimination of bioaccumulated toxic elements. Archives of Environmental Contamination and Toxicology, 61(2), pp. 344–357.
Scoon, G.S.M., Hopkins, W.G., Mayhew, S., & Cotter, J.D. (2007). Effect of post-exercise sauna bathing on the endurance performance of competitive male runners. Journal of Science and Medicine in Sport, 10(4), pp. 259–262.
Taggart, P., Parkinson, P., & Carruthers, M. (1972). Cardiac responses to thermal, physical, and emotional stress. BMJ, 3(5818), pp. 71–76.
