From the Research
Yes, there is substantial evidence that saunas provide health benefits, particularly in reducing the risk of cardiovascular disease, as supported by the most recent and highest quality study published in 2018 1.
Key Findings
- Regular sauna use has been linked to reduced risk of cardiovascular disease, decreased blood pressure, improved circulation, and enhanced recovery after exercise.
- Studies show that frequent sauna bathing (2-3 times per week for 15-30 minutes at temperatures of 80-100°C/175-212°F) may lower the risk of sudden cardiac death, stroke, and all-cause mortality.
- The heat exposure triggers physiological responses similar to moderate exercise, causing increased heart rate and improved blood vessel function.
- Sauna use also appears to reduce inflammation, relieve stress, improve lung function, and may help with pain management for conditions like arthritis.
Safety Precautions
- For optimal benefits and safety, start with shorter sessions (5-10 minutes) and gradually increase duration as tolerance builds.
- Stay hydrated by drinking water before and after sessions, and avoid alcohol before sauna use.
- People with unstable cardiovascular conditions, severe heart failure, recent heart attack, unstable angina, or certain skin conditions should consult their doctor before using saunas.
- The health benefits likely stem from the body's adaptation to heat stress, which improves vascular function and triggers protective cellular mechanisms, as suggested by a study published in 2009 2.
Additional Benefits
- Sauna bathing may also alleviate pain and improve joint mobility in patients with rheumatic disease, as noted in a study published in 2001 3.
- Regular thermal therapy, using saunas or hot baths, has the potential to improve impaired insulin sensitivity and boost endothelial expression of the "constitutive" isoform of nitric oxide synthase, as reported in a study published in 2009 2.
- Sauna therapy has been used for hundreds of years in the Scandinavian region as a standard health activity, and studies document its effectiveness for persons with hypertension, congestive heart failure, and for post-myocardial infarction care, as discussed in a study published in 2011 4.