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What are the proven benefits of sauna use?

Sauna bathing is more than just a relaxing experience. It has some well-studied (and quite profound) benefits.

Saunas have been around for centuries. But the popularity of saunas has grown over the years thanks to its many science-backed benefits. Some benefits of regular sauna use include improved heart and mental health, chronic pain relief, and relaxation. Sauna use is safe and low-risk for most people, but we ask that you speak to a healthcare professional if you have any concerns before using one.

 

1. Improved heart health 

 

A lot of research suggests that regular sauna bathing can benefit the heart and cardiovascular system. This is likely because of the way a sauna can affect the cells, arteries, and nervous system, which can all affect heart health. 

One study of men in Finland showed a 63% decreased risk of sudden cardiac death in those who used saunas. The benefits seem to be most substantial with frequent use — for more than 20 minutes a session, at least four times a week. 

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2. Improvement in blood pressure

Even though a sauna session will temporarily increase heart rate and blood pressure (like during an exercise session), research shows a long-term benefit for blood pressure. 

In people with hypertension, saunas can help reduce blood pressure. And for people without hypertension, it can also lower their risk of developing hypertension later in life.​

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3. Lower risk of dementia and Alzheimer’s disease

Regular sauna use may lower your risk of developing dementia and Alzheimer’s disease. One study showed that men who use the sauna four to seven times a week reduced their risk of developing dementia and Alzheimer’s by over half. 

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4. Recovery for sore muscles

The heat from the sauna can release a substance called brain-derived neurotrophic factor, which helps heal muscles. The heat also increases blood flow to your muscles, which can help in recovery. ​

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5. Eases joint pain and improves range of motion

Saunas may help with more than just sore muscles. They may also help people with conditions that lead to pain and restricted range of motion in their muscles and joints. People with rheumatoid arthritis and ankylosing spondylitis see improvements in pain and range of motion. People with fibromyalgia and low back pain notice decreases in their chronic pain. 

Maybe most interestingly, people with pain actually report an increased quality of life after using the sauna. Even if you don’t have any of these diagnosed pain conditions, you may see a benefit in your general soreness and fatigue with sauna use. 

 

6. Breathing improvements for asthma and COPD

Sauna use improves lung function and breathing in nearly everyone. But people with asthma, bronchitis, and chronic obstructive pulmonary disease (COPD) report they feel like they breathe better after using a sauna. And studies show that their lungs function better after the sauna. Even though the improvements are small, their feelings of improvement are notable. 

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7. Healthier skin in people with psoriasis

In most people, regular sauna use doesn’t have much of an effect on the skin. But if you have psoriasis, sauna use actually reduces the amount of skin plaques and scales. ​

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8. Stress reduction and fewer depressive symptoms

Sauna use can result in overall stress reduction. There’s even evidence to suggest it can reduce levels of the stress hormone cortisol. People with depression who use a sauna regularly may notice increases in appetite and relaxation. 

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9. Excretion of toxins and heavy metals

Some people use saunas as part of a detox program. Sweat can be useful in detoxing things that live in your fat, like heavy metals. Though research suggests that sweat from exercise may be more effective at this than sweat from sauna use.

Some people also use saunas to help detox the body from drugs. Many prescription medications and illegal drugs are stored in body fat. It’s possible that saunas may help eliminate these chemicals through sweating. But more research is needed to know if this makes a difference in people’s overall health. Still, some people do report feeling much better after a sauna detox program. 

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10. Fewer colds and viral illnesses

Using the sauna once or twice a week may decrease the amount of colds and viral infections you get. People who use the sauna regularly have a lower risk of upper respiratory infections compared to people who never use the sauna, and lower risk of pneumonia. 

 

11. Improved sleep

It’s possible that the increase in your body temperature after being in the sauna helps restore your natural circadian rhythm. People report better sleep the night after any heat-related intervention, including saunas. Although more research is needed to really figure out the effects of sauna on sleep patterns. ​

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