From the Guidelines
Regular steam sauna use can be a sustainable component of a healthy weight maintenance plan when used alongside other lifestyle factors, as it supports weight management by temporarily increasing heart rate and metabolism, promoting sweating, and potentially reducing stress. The most recent and highest quality study, 1, emphasizes the importance of a comprehensive lifestyle intervention program that includes diet modification, increased physical activity, and behavior modification for obesity management. Key points to consider when incorporating steam sauna use into a weight maintenance plan include:
- Incorporating 15-20 minute sauna sessions 2-3 times weekly into a comprehensive plan that includes regular exercise and balanced nutrition
- Staying hydrated by drinking water before, during, and after sauna use to replace lost fluids
- Recognizing that sauna use alone produces modest caloric expenditure and should not replace physical activity or proper diet
- Consulting healthcare providers before beginning regular sauna use, especially for those with cardiovascular conditions, pregnant women, and people taking certain medications The heat exposure from saunas may help improve circulation and cardiovascular health, which supports overall metabolic function, as noted in 1. However, it is essential to prioritize a multifaceted lifestyle approach that includes a healthy diet, regular physical activity, and stress management, as emphasized in 1 and 1. By incorporating steam sauna use as a pleasant, stress-reducing ritual that complements other healthy habits, individuals can potentially achieve and maintain a healthy weight, as suggested in 1 and 1.
From the Research
Sauna Use and Weight Management
- Regular steam sauna use may contribute to maintaining a healthy weight as part of a multifaceted lifestyle approach, although direct evidence is limited 2, 3, 4.
- A small change approach to weight management, which involves making small, sustainable changes to diet and physical activity, has been shown to be effective for weight gain prevention 5.
- Lifestyle modification therapy, which combines diet, exercise, and behavioral changes, can produce significant weight loss in the short term, but maintaining weight loss in the long term remains a challenge 6.
Health Benefits of Sauna Use
- Sauna bathing has been shown to have various health benefits, including lowering blood pressure, improving cardiovascular function, and reducing the risk of chronic diseases 2, 3, 4.
- Regular sauna use may also help to reduce stress, improve sleep, and increase feelings of relaxation and well-being 3, 4.
- The mechanisms underlying the health benefits of sauna use are thought to involve the induction of mild hyperthermia, which stimulates a range of physiological responses, including the release of heat shock proteins and the activation of cellular stress pathways 4.
Sauna Use as a Lifestyle Practice
- Sauna use can be a practical and alternative intervention for disease prevention, particularly for individuals with high-stress occupations or those at risk of developing cardiometabolic diseases 3.
- Repeated sauna use can acclimate the body to heat and optimize the body's response to future exposures, likely due to the biological phenomenon known as hormesis 4.
- Large, prospective, population-based cohort studies have identified strong dose-dependent links between sauna use and reduced morbidity and mortality, suggesting that sauna use may be a valuable addition to a healthy lifestyle 4.