Humans have been reaping the healing qualities of heat stress (aka hyperthermia) and hot steam for thousands of years. Across the world, almost every culture has its own version of the “sauna,” and whether they call it a Temazcal, sweat lodge, hammam or bathhouse, the same principle applies. Heated air and steaming water are used to relax, cleanse, rejuvenate, and cure. 

It is not a surprise that hundreds of cultures independently created their own version of the sauna — this type of heat therapy offers innumerable health benefits. And now, we have the research to prove it. Below we dive into the top Sauna Health Benefits for the cardiovascular system and longevity, the skin, mood, stress, and depression, as well as muscles and endurance.

SAUNA BENEFITS FOR LONGEVITY & CARDIOVASCULAR SYSTEM

Most researchers believe its the hyperthermic conditioning that occurs during and after sauna use which addresses many of the key drivers of cardiovascular disease, muscle atrophy, and cognitive decline.

According to an interview with Dr. Rhonda Patrick and Dr. Jari Laukkanen, large studies conducted in Finland have shown frequent sauna users (4-7 times per week) are 50% less likely to die from cardiovascular-related causes, and moderate users (2-3 times per week) are 27% less likely to die from the same. 

Further studies showed that sauna use can improve the ability of your blood vessels to contract and expand with pressure changes, known as vascular compliance, meaning that sauna use results in blood pressure improvements and reduced risk of hypertension. 

This is all great for longevity in the body — but what about the brain? There’s good news on that front as well. Frequent sauna users (4-7 times per week) showed a reduction in the likelihood of developing Alzheimer’s Disease by 65% AND they were 40% less likely to die from all causes of premature death — even when all other factors, age, activity levels, and lifestyle, were accounted for. 

SAUNA BENEFITS FOR THE SKIN

The heat stress from a sauna widens blood vessels, increases blood flow, and causes us to sweat more easily, which has a number of benefits for our body’s largest organ — our skin.

Anything you’ve been exposed to in your environment can get absorbed by your skin. Likewise, as sweat passes through our skin’s outermost layer (the epidermis), it takes with it dead skin cells and residual heavy metals. As you experience both internal and external detoxification, you should see improvements to your skin with a clearer complexion and healthier glow. 

Of course, after you sweat out toxins in the sauna, you'll need to replace the water you've lost. There's no way for your body to refresh it's newly cleaned systems without it!

SAUNA BENEFITS FOR MOOD & DEPRESSION

Research has shown interesting connections between mood, stress, and hyperthermia. People with depression often show elevated biomarkers of inflammation, and the use of saunas have shown directly lower those marks of inflammation. 

One study from Japan has shown that repeated thermal therapy on mildly depressed patients resulted in an improvement in appetite and relaxation and reduced body aches and anxiety, compared to the control group.

A clinical trial from 2016 using whole-body hyperthermia on people with major depressive disorder showed a single session of whole-body hyperthermia produced a significant antidepressant effect within a week of treatment that persisted for 6 weeks after treatment. 

But wait, there’s more! Evidence has shown that beta-endorphins, which are released when we exercise and are part of the body’s natural painkilling system, are also robustly increased by the use of saunas. They are what often makes us “feel good,” following a sauna session or intense exercise. 

SAUNA BENEFITS FOR STRESS

Stress-relieving emotional benefits come from the heat stress of the sauna, explained above, and also the practice of sitting still. Even if you can’t meditate in the traditional sense, using a sauna can have similar effects.