Science backed benefits of traditional sauna use for health & wellbeing

traditional steam saunas

For centuries, traditional saunas have been an integral part of many cultures, particularly in Scandinavia. While their relaxing and rejuvenating qualities are well known, scientific research continues to uncover a myriad of health benefits associated with sauna use. From aiding in injury recovery to improving chronic illnesses and promoting overall wellbeing, here’s what the latest studies have to say about the advantages of regular sauna sessions.

1. Pain Relief and Injury Recovery

Heat therapy has long been used to aid in muscle recovery and pain relief. The high temperatures in a traditional sauna (typically 70-100°C) induce heat stress, increasing blood circulation and promoting muscle relaxation. This effect can:

  • Reduce muscle soreness - A study published in the Journal of Science and Medicine in Sport found that sauna use post-exercise can reduce delayed onset muscle soreness (DOMS) and accelerate recovery.

  • Improve tissue healing - Increased circulation helps deliver oxygen and nutrients to tissues, aiding in the healing of soft tissue injuries.

  • Ease joint pain - A study in the Clinical Rheumatology Journal found that sauna therapy reduced pain and stiffness in individuals with osteoarthritis and rheumatoid arthritis.

2. Support for Chronic Illnesses

Regular sauna use has been linked to improvements in various chronic conditions, including cardiovascular disease, hypertension, and respiratory issues.

  • Cardiovascular health - A 2015 study in JAMA Internal Medicine found that frequent sauna bathing (4-7 times per week) was associated with a significantly lower risk of fatal cardiovascular disease and stroke. The heat exposure causes blood vessels to dilate, improving circulation and reducing blood pressure.

  • Respiratory function - The warm air in a sauna can help open airways and reduce inflammation in individuals with asthma or chronic bronchitis, as noted in research published in the European Journal of Epidemiology.

  • Diabetes management - Sauna use has been shown to improve insulin sensitivity and glucose metabolism, making it a potential supportive therapy for type 2 diabetes.

3. Enhanced Immune Function

The heat stress from sauna sessions prompts the body to produce heat shock proteins, which play a role in immune system regulation. Research has demonstrated that sauna bathing can increase white blood cell production, improving the body’s ability to fight infections. A study in the Annals of Medicine reported that individuals who used saunas regularly experienced fewer colds and infections compared to those who did not.

4. Mental Health and Stress Reduction

Sauna usage has significant effects on mental wellbeing, helping to reduce stress and anxiety while promoting relaxation.

  • Endorphin release - Heat exposure triggers the release of endorphins, often referred to as “feel good” hormones, which improve mood and reduce stress.

  • Reduced risk of depression - A study published in Psychosomatic Medicine found that regular sauna use was linked to a lower risk of depressive symptoms.

  • Better sleep quality - The rise and subsequent cooling of body temperature after sauna use can enhance melatonin production, promoting deeper, more restful sleep.

5. Detoxification and Skin Health

The intense sweating during a sauna session helps the body eliminate toxins, such as heavy metals and environmental pollutants. Studies have also shown that sauna use can improve skin elasticity, hydration and overall complexion by increasing blood flow and collagen production.

Regular use of a traditional sauna provides a scientifically supported way to enhance overall health and wellbeing. From aiding in injury recovery and chronic disease management to boosting immune function and mental health, sauna therapy offers numerous benefits. Whether you’re looking to support recovery, manage a health condition or simply unwind, incorporating sauna sessions into your routine can be a powerful and enjoyable wellness practice.

References: 

  • Laukkanen, T. et al. (2015). “Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events.” JAMA Internal Medicine.

  • Hannuksela, M. L., & Ellahham, S. (2001). “Benefits and Risks of Sauna Bathing.” American Journal of Medicine.

  • Kunutsor, S. K. et al. (2017). “Frequent Sauna Bathing Reduces the Risk of Pneumonia.” European Journal of Epidemiology.

  • Hussain, J., & Cohen, M. (2018). “Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review.” Evidence-Based Complementary and Alternative Medicine.

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