A topic that I love, but haven’t yet gotten to comment on on this blog, is the remarkable health benefits of sauna use.
Over the past few decades, a large body of scientific research has shown that brief exposure to temperature extremes (both hot and cold) can lead to some biochemical processes in the body that promote better health. In a way, this is analogous to intense exercise. During a bout of intense exercise (say, doing sprints or jump ropes), certain chemical processes are upregulated in your body. In the hours after you finish exercising, these processes lead to beneficial effects in your body such as lowering your blood pressure, slowing your resting heart rate, and improving your insulin sensitivity. Similarly, being exposed to 15 or 20 minutes of uncomfortably hot air can lead to changes in your body over the ensuing hours that are beneficial to health.
Much of the best research on sauna use has come out of Finland, where saunas are an integral part of the culture and are used by a large percentage of the population. This research has demonstrated some of the following benefits of regular sauna use, typically defined as 15-20 minutes at a temperature of about 175 degrees Fahrenheit at least four times per week:
Reduced risk for heart disease
Lower blood pressure
Reduced risk for Alzheimer’s disease and other dementias
Improved mood and lower rates of depression and anxiety
Improved muscle health, including better overall strength and lower rates of injury
Personally, I really enjoy spending time in a sauna. Aside from finding it relaxing, it’s a great excuse to “unplug” from the world and spend time with friends and family without the distractions of cell phones, emails, or work. If it provided that alone, I would find it a useful life tool. That it probably comes with all of the health benefits listed above seals the deal for me in terms of being a regular sauna user.
With that said, I know there are people who hate extreme heat. My suggestion to them – if they want to experience the benefits of sauna – is to build up slowly: go into the sauna for just a few minutes each day. You will find after a week or so that it’s not as intolerable, and then you can gradually increase your time, adding say a minute or two each week to your sessions. Just as slowly increasing the intensity of exercise can lead to better endurance or stronger muscles, increasing your heat exposure in this way can greatly improve your tolerance for extreme heat.
Finally, a word of caution: saunas can be dangerous if misused, even leading to fatal cases of hyperthermia. It’s crucially important to not go in a sauna after drinking alcohol; to drink plenty of water while in a sauna; and to not stay in the sauna too long. It is simply not the case that if 20 minutes in the sauna is good for you, then 30 or 40 minutes are better . Quite the opposite. Excessive sauna use is very bad for your health.
And of course, if you have any underlying health conditions, take medications, are pregnant, or are in any other way uncertain about whether a sauna is safe for you, please check with your doctor before starting a sauna routine. My blog is simply for general information purposes, and does not imply medical advice that is specifically applicable to you.
If you’d like to do a much deeper dive on the benefits of sauna, I suggest watching this hour plus interview with Dr. Rhonda Patrick, one of my favorite health “influencers” and an expert on the health benefits of sauna:
