All types of saunas including traditional dry, steam and infrared saunas all offer a variety of physical, mental and emotional health benefits. Spa bathers report experiencing a deep, healthy sweat that relieves stress, reduces muscle tension, and delivers an overall sense of relaxation and well-being. There are also many scientifically studied and profound health benefits of regular sauna use. 

What Does a Sauna Do for Your Body?

Saunas are typically small rooms heated to temperatures between 150°F and 195°F (65°C to 90°C) using dry heat produced from a stove to achieve high temps with very low humidity. Infrared saunas use lightwaves to warm your body from the inside out. While the temperatures and humidity levels vary, the effect on the body is similar for all types of saunas. When you step into a sauna, the sudden temperature increase kicks your circulatory, respiratory, cardiovascular, and immune systems into gear. Some physiological reactions are obvious like sweat, while other effects are more subtle, such as your blood vessels dilating, or your heart rate increasing. 

Your sympathetic nervous system and endocrine systems become more active when you’re in a sauna in order to maintain a temperature balance in your body. Thanks to your increased heart rate your body will also release feel good chemicals called endorphins. Your body’s reaction to heat can make you less perceptive of pain, more alert, and give you a feeling of elation. Heat also relaxes your muscles. When you soothe your body physically, often your mind and emotions follow suit, and the effect is long-lasting and may even help you get a better night’s sleep.

In addition to helping reduce tension in joints and sore muscles, saunas can help those with chronic pain and arthritis. Regular sauna bathing stabilizes the autonomic nervous system which is responsible for functions like digestion, breathing and heart rate and stimulates hormonal changes, boosting endorphins, which relieve stress and pain. Other effects include a reduction in blood pressure, inflammation, oxidative stress, and the circulation of ‘bad’ cholesterol.

What Are the Proven Benefits of Sauna Use?

Sauna bathing, a form of heat therapy, has long been popular in Nordic countries and has become increasingly popular in the United States in recent years. While you might think that sitting in a sauna is only good for stress relief and relaxation, a growing body of research suggests that regular sauna use may actually offer some impressive health benefits, too. Here are some studied and commonly experienced benefits of regular sauna bathing. 

• Lower risk of dementia and Alzheimer’s disease
• Improvements in pain and range of motion for people with rheumatoid arthritis and ankylosing spondylitis
• Decreased chronic pain for people with conditions like fibromyalgia and low back pain
• Improvement in depression symptoms
• Reduced risk of developing psychosis 
• Possible mild improvements in breathing for people with asthma and COPD
• Reduced skin scales in psoriasis
• Reduced inflammation and decreased cortisol levels
• Reduced risk of stroke
• Decreased headache intensity for those who get frequent headaches
• Fewer colds and viral illnesses 

Most research has been done in Finnish or traditional saunas which use dry heat (people may also use water over heated stones to increase the humidity). The temperature is usually around 160° F, and people typically stay in the sauna for at least 5 to 20 minutes.‌ ‌There have been a few studies on infrared saunas, which use light instead of heat to increase your body temperature without warming up the air around you. These saunas could be a good option for people who find the heat of a traditional sauna overwhelming.

A lot of research on regular sauna bathing has focused on potential benefits to the heart and cardiovascular systems. Evidence suggests that a sauna can affect the cells, arteries, and nervous system, which can all impact heart health. One study of men in Finland showed an incredible 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 4 times a week. 

Here’s a list of the heart-specific benefits of regular sauna bathing:

• For people with heart failure, it can improve symptoms and increase exercise tolerance.
• In coronary artery disease, daily sauna use can improve how much oxygen is flowing to the heart muscle which can reduce the risk of dying from this type of heart disease. 
• In people with hypertension, saunas can help reduce blood pressure. For people without hypertension, it can lower their risk of developing hypertension later in life.
• People with peripheral artery disease, which limits blood flow to the lower extremities, have improved walking endurance. 
• There’s an improvement in overall cholesterol profile.

Whether it’s the physiological changes that occur from the warmth of a sauna, or if it’s simply the time spent in relaxation, sauna bathers agree that it just feels wonderful. Spending time in a sauna is also a great way to connect with family, friends and loved ones and share all of the wonderful health benefits with them. If you’re ready to add a sauna to your home we can help you find the perfect fit, give us a call at 970-879-4390 or contact us here.