Are Saunas Good for You? What to Know in 2023

Posted by Jeff Alstern on February 20th, 2023

Saunas have been used for centuries as a means of relaxation, socialization, and physical and mental rejuvenation. They have gained popularity in recent years as a form of wellness therapy, with claims that they offer numerous health benefits. Here's what you need to know in 2023 about saunas and their potential health benefits.

1. What is a sauna?

A sauna is a small room or space designed to create a hot and humid environment. The traditional Finnish sauna uses a wood-burning stove to heat stones, which release steam and raise the temperature in the room to between 170 and 200 degrees Fahrenheit. This produces a dry heat and a low level of humidity. A steam room, on the other hand, uses a steam generator to produce moist heat and a higher level of humidity. Nowadays, in addition to traditional dry saunas and steam rooms, there are various types of saunas emerging that use infrared technology, salt, or even sound waves to produce heat and offer unique benefits. A steam room, on the other hand, still uses a steam generator to produce moist heat and a higher level of humidity.

2. How do saunas work?

When you enter a sauna, your body begins to sweat in response to the heat. This increased sweating can help to flush out toxins and impurities from the body, while also improving circulation and reducing stress. Some studies have suggested that regular sauna use may also help to lower blood pressure and reduce the risk of certain cardiovascular conditions.

3. What are the potential health benefits of saunas?

Saunas have been associated with numerous health benefits, including:

a. Improved cardiovascular health

Research has suggested that regular sauna use may help to improve cardiovascular health by increasing blood flow and reducing the risk of heart disease. One study published in JAMA Internal Medicine found that regular sauna use was associated with a reduced risk of fatal cardiovascular events.

b. Reduced stress and anxiety

The heat and humidity of a sauna can help to relax the body and reduce stress and anxiety. One study published in the Journal of Human Kinetics found that regular sauna use was associated with reduced levels of cortisol, a hormone that is often associated with stress.

c. Enhanced athletic performance

Sauna use has been suggested to enhance athletic performance by increasing blood flow to muscles and reducing inflammation. A study published in the Journal of Science and Medicine in Sport found that post-workout sauna use improved endurance and reduced muscle damage in distance runners.

d. Improved skin health

The sweating induced by sauna use can help to cleanse the skin and remove impurities. This may help to reduce the risk of certain skin conditions, such as acne, and improve overall skin health.

e. Reduced pain and inflammation

The heat of a sauna can help to reduce pain and inflammation, particularly in individuals with conditions such as arthritis. A study published in the Annals of Clinical Research found that sauna use was associated with reduced pain and improved mobility in patients with knee osteoarthritis.

4. Are there any risks associated with sauna use?

While saunas are generally considered safe for most people, there are some risks associated with their use. People with certain medical conditions, such as heart disease or low blood pressure, should consult with a doctor before using a sauna. Additionally, dehydration can be a risk for those who do not drink enough water before and after sauna use. It is important to stay hydrated and avoid alcohol and other substances that can dehydrate the body before using a sauna.

5. How often should you use a sauna?

The frequency of sauna use depends on individual preferences and health considerations. Most experts recommend starting with short sessions of 10 to 15 minutes and gradually increasing the time and temperature as your body becomes acclimated. It is generally safe to use a sauna up to two to three times per week, but it is important to listen to your body and not overdo it. Pregnant women, children, and individuals with certain medical conditions should consult with a doctor before using a sauna.

In conclusion, saunas can offer numerous health benefits, including improved cardiovascular health,