From the Guidelines
Regular sauna sessions are worth it for most people, as they can provide numerous health benefits, including improved cardiovascular health and reduced risk of heat-related illnesses, as supported by recent evidence 1. When considering the benefits of sauna sessions, it's essential to look at the most recent and highest quality studies. A 2024 study published in the British Journal of Sports Medicine 1 highlights the importance of heat acclimation and acclimatisation for athletes, stakeholders, and spectators, particularly in the context of the Paris 2024 Olympic and Paralympic Games. While the study focuses on athletes, its findings can be applied to the general population, especially considering the risks of heat-related illnesses for people of all ages and fitness levels.
Some key points to consider when incorporating sauna sessions into your routine include:
- Starting with shorter sessions (5-10 minutes) and gradually increasing the duration as you acclimate to the heat
- Staying hydrated by drinking water before and after sessions
- Being mindful of your body's response to heat stress and exiting the sauna immediately if you feel dizzy or uncomfortable
- Consulting with a doctor if you have certain medical conditions, such as unstable heart disease, low blood pressure, or pregnancy
The benefits of regular sauna sessions come from the physiological responses to heat stress, which include:
- Improved blood vessel function
- Reduced inflammation
- Enhanced recovery after exercise
- Potential boost to immune function
Overall, incorporating regular sauna sessions into your routine can have a positive impact on your overall health and well-being, as long as you take the necessary precautions and listen to your body's response to heat stress 1.
From the Research
Benefits of Regular Sauna Sessions
- Regular sauna bathing has been shown to have various health benefits, including lowering blood pressure in patients with hypertension and improving the left ventricular ejection fraction in patients with chronic congestive heart failure 2.
- Sauna bathing may also alleviate pain and improve joint mobility in patients with rheumatic disease, and provide some relief to patients with asthma and chronic bronchitis 2.
- A systematic review of 40 clinical studies found that regular dry sauna bathing has potential health benefits, including improved cardiovascular function and reduced risk of chronic diseases 3.
Cardiovascular Effects
- Acute exposure to Finnish sauna and cold-water immersion has been shown to cause haemodynamic alterations in chronic heart failure patients, but did not provoke an excessive increase in adrenergic activity or complex arrhythmias 4.
- A randomized controlled trial found that regular exercise combined with sauna bathing improved cardiorespiratory fitness, lowered systolic blood pressure, and reduced total cholesterol levels compared to exercise alone 5.
Renal Function and Chronic Kidney Disease
- A cross-sectional and longitudinal study found no significant association between frequent sauna bathing and impaired renal function or the future risk of chronic kidney disease 6.
Safety and Contraindications
- Sauna bathing is generally well tolerated by most healthy adults and children, but contraindications include unstable angina pectoris, recent myocardial infarction, and severe aortic stenosis 2.
- Alcohol consumption during sauna bathing should be avoided, as it increases the risk of hypotension, arrhythmia, and sudden death 2.