Health benefits of a steaming sauna

The use of sauna has been studied extensively, and research highlights numerous potential health benefits including cardiovascular health, stress reduction and mental health, detoxification, muscle recovery and pain relief, immune system boost, respiratory health, metabolic benefits and weight management, skin health and longevity.

A DEEP DIVE INTO CARDIOVASCULAR WELLBEING 

Cardiovascular Health and Sauna UseExposure to heat in a sauna triggers several protective responses in the body, notably in the cardiovascular system. During a sauna session, heart rates can rise to levels comparable to moderate to vigorous physical exercise. For instance, heart rates can increase up to 100 beats per minute during moderate sauna bathing and up to 150 beats per minute in hotter sessions. A study involving 19 healthy adults found that a single 25-minute sauna session had similar effects on heart rate and blood pressure as moderate physical exercise. 
Reducing the Risk of Cardiovascular DiseaseCardiovascular diseases are among the leading causes of death globally, accounting for roughly one-third of all fatalities. Research from Eastern Finland has shown that men who used the sauna 2-3 times per week were 22% less likely to experience sudden cardiac death compared to those who used it once a week. Even more striking, men who used the sauna 4-7 times per week were 63% less likely to die suddenly from a heart-related incident. Additionally, frequent sauna use was associated with a 37% lower risk of dying from any cause, regardless of other lifestyle factors.

Sauna usage can benefit specific heart conditions such as:

• Congestive Heart Failure (CHF): Research indicates that sauna therapy, particularly infrared sauna (waon therapy), has shown promise in improving endurance, heart size, and overall disease status in patients with advanced CHF
• Ischemic Heart Disease: A study of patients with chronic total coronary artery occlusion found that regular sauna sessions helped improve vascular endothelial function, an essential aspect of heart health.
• Peripheral Artery Disease (PAD): Sauna therapy has shown promise in alleviating pain, improving walking endurance, and enhancing blood flow in patients with PAD.

Sauna Use for Managing Blood Lipids and Blood Pressure

Dyslipidemia:
Dyslipidemia refers to abnormal cholesterol levels, which can increase the risk of heart disease. Several small studies have demonstrated that regular sauna use can help lower total cholesterol and low-density lipoprotein (LDL) levels, both of which are key risk factors for cardiovascular diseases.

Hypertension:
Hypertension, or high blood pressure, is a major contributor to heart disease and stroke. Sauna use has been shown to improve arterial compliance and reduce the risk of hypertension. Studies have found that men who used the sauna 2-3 times a week had a 24% lower risk of developing hypertension, while those who used it 4-7 times per week had a 46% lower risk compared to men who used the sauna only once a week.

Other Cardiovascular Benefits of Sauna Use

Endothelial Dysfunction:
Endothelial dysfunction occurs when the cells lining the blood vessels fail to regulate blood flow properly. This condition is common in individuals with heart failure, but sauna therapy has been shown to improve endothelial function, promoting better blood vessel dilation and overall heart health.

Left Ventricular Dysfunction:
Left ventricular dysfunction is a hallmark of advanced heart failure and can lead to severe complications. Research suggests that sauna use, both in single sessions and long-term use (such as five days per week), can improve left ventricular function in individuals with heart failure, potentially offering therapeutic benefits for those suffering from late-stage cardiovascular disease.

INFLAMMATION

Inflammation is a key immune response involving immune cells, proteins, and pro-inflammatory factors. Acute inflammation occurs after injury or infection, causing redness, swelling, and fever, while chronic inflammation happens on a cellular level due to toxins or stress, contributing to diseases like cancer, heart disease, and diabetes.
C-reactive protein (CRP) is a blood protein linked to inflammation, and high CRP levels are associated with atherosclerosis and cardiovascular events. Sauna use has been shown to lower CRP levels. A study of over 2,000 Finnish men found that higher sauna frequency correlated with lower CRP levels.
Additionally, sauna use boosts IL-10, an anti-inflammatory protein. In a study with 22 athletes and non-athletes, two 15-minute sauna sessions increased IL-10 levels, with athletes showing faster adaptation. Some heat shock proteins (HSPs) also increased.
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COGNITIVE AND MENTAL HEALTH BENEFITS

Enhanced Neurogenesis
Heat stress, like exercise, boosts brain-derived neurotrophic factor (BDNF), a protein that supports the growth of new neurons and improves brain function. BDNF is crucial for learning, memory, and mood regulation. It is produced in both the brain and muscles, aiding muscle repair and neuron growth.

Combating Cognitive DeclineCognitive function depends on good blood flow to the brain. Poor circulation, often linked to cardiovascular diseases, accelerates conditions like Alzheimer’s. Sauna use, which increases BDNF, has been shown to reduce the risk of Alzheimer's by 65% in men who use the sauna 4-7 times a week.

Depression Relief
Inflammation is commonly seen in those with depression, and sauna use can help reduce symptoms. In a trial, four weeks of sauna sessions reduced depression symptoms such as anxiety and body aches. Additionally, a single sauna session that raised body temperature to 38.5°C (101.3°F) had a lasting antidepressant effect for up to six weeks.

Beta-Endorphins and the Opioid SystemSauna use stimulates the release of beta-endorphins, which are responsible for the "feel-good" effect, similar to exercise. These natural opioids help manage pain and improve mood. The release of dynorphin, which can cause discomfort during heat exposure, triggers a biological response that sensitizes the brain’s opioid receptors to future endorphin release.

Mental Focus and Attention
Sauna sessions also increase norepinephrine, which enhances focus and attention, and prolactin, which promotes brain function and nerve cell repair. A study found that sauna use increased norepinephrine levels by 310% and prolactin levels by 900%, suggesting sauna therapy may improve mental clarity and focus, with potential applications for ADHD treatment.

INSULIN AND GLUCOSE REGULATION

Insulin controls glucose levels by promoting glucose uptake into muscle and fat tissues. Studies show that repeated far-infrared sauna use can lower fasting blood glucose levels. In a study with insulin-resistant diabetic mice, 30-minute heat treatments three times a week for 12 weeks reduced plasma insulin levels by 31% and blood glucose levels, indicating improved insulin sensitivity. Heat therapy boosted the expression of GLUT 4, a glucose transporter in skeletal muscle, addressing one of the key causes of insulin resistance.

IMPROVEMENTS IN PHYSICAL FITNESS

Increased endurance

"One 30-minute sauna session twice a week for three weeks post-workout increased the time that it took for participants to run until exhaustion by 32% compared to their baseline."
Scoon, A.B. et al. (2007). Effect Of Post-Exercise Sauna Bathing On The Endurance Performance Of Competitive Male Runners Journal Of Science And Medicine In Sport 10, 4.

​This improvement was linked to a 7.1% rise in plasma volume and a 3.5% increase in red blood cells, which enhance oxygen delivery to muscles and support better performance.

Heat Acclimation
During exercise, increased core body temperature can limit endurance and accelerate fatigue. However, heat acclimation—whether through natural environments ("acclimatisation") or controlled ones like saunas—induces adaptations that improve thermoregulation, reduce strain, and enhance athletic performance. These adaptations include improved cardiovascular efficiency and better management of elevated core temperatures.

In a study of nine female athletes who underwent five daily 20-minute sauna sessions (50°C, low humidity), thermoregulatory and cardiovascular performance improved. Another study on 20 middle-distance runners using post-exercise sauna sessions (101–108°C, 30 minutes, three times weekly) found lower peak core and skin temperatures, reduced heart rates, and increased VO₂max and running speed. Improvements plateaued after three weeks.

Heat acclimation boosts plasma volume, cardiac output, and skeletal muscle blood flow, enhancing oxygen and nutrient delivery while reducing glycogen dependence. It also optimises sweat responses, enabling better heat dissipation.

Muscle Mass Maintenance
Muscle atrophy from disuse results from decreased protein synthesis and increased degradation. Heat acclimation may counteract this by increasing heat shock proteins (HSPs), reducing oxidative damage, promoting growth hormone release, and improving insulin sensitivity. A study showed that daily heat treatments during 10 days of immobilisation reduced muscle atrophy by 37%. In rodents, hyperthermia prevented muscle loss and enhanced regrowth by up to 32%. Heat stress also activates factors involved in muscle formation, potentially combating age-related muscle decline (sarcopenia).

HSPs mitigate muscle damage by scavenging reactive oxygen species, repairing proteins, and maintaining cellular antioxidant defences. These benefits highlight the potential of heat therapy in preserving muscle function and aiding recovery.
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DETOXIFICATION

• Sweating aids in excreting toxicants stored in muscles, fat, and organs.
• Sauna use induces significant sweat loss, averaging 0.5 kg per session.

Heavy Metals
Heavy metals, toxic even at low levels, are found in everyday items like arsenic in agricultural products, cadmium in smoke and exhaust, lead in toys, and mercury in fish and dental fillings. Sauna use may aid their excretion through sweat. A study showed sweat had significantly higher levels of aluminium (3.75x), cadmium (25x), cobalt (7x), and lead (17x) compared to urine.
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BEST PRACTICE 
Always consult your health professional if you are going to commit to something new that influences your health.
Special concerns related to sauna includes:
- fertility in men
- pregnant women
- children
- people who are unwell 
​- when on medications.

CONCLUSION
Sauna usage offers numerous health benefits, including improved cardiovascular and mental health, and greater athletic endurance. Generally safe for healthy adults, it may also benefit specific populations under medical supervision. Sauna-induced heat stress triggers protective hormetic responses, akin to those from moderate exercise, potentially slowing aging.

Author

Well College Global, 2025. 
Adapted from: FoundMyFitness. Sauna. 2025.