People have used saunas as a form of therapy for thousands of years, and they remain a popular health and wellness routine staple today. Sweating inside a sauna can help you unwind, relax, and experience multiple health advantages.
The main benefits of sauna therapy are stress relief, detoxification, and a boost in your heart health. While a sauna is generally safe for people in good overall health, it may not be suitable for everyone.
In this article, we rounded up everything you need to know about saunas, sauna health benefits, and the associated risks and precautions you need to be aware of before getting the best home sauna.
What Does the Heat from the Sauna Do to the Body?
The high heat in the sauna has varying effects on the body.
Hyperthermia
The physiological response to sauna heat is the increase in temperature of the skin and inside the body increases significantly, also called hyperthermia. The skin’s temperature will rise faster and more than the core body temperature, which never really increases by over 35.6ºF (2ºC). After around 10 minutes inside the sauna, the skin’s temperature rises to 104ºF while the temperature inside the body slowly increases from the normal 98.6ºF to 100.4ºF before it quickly rises to 102.2ºF.
Hormesis
Repeated heat exposure in the sauna causes a physiological reaction called hormetic stress, also called “good” stress. Hormesis is a biological phenomenon where the body responds to mild stressors, recover, repair, and rejuvenate, also improving the body’s resiliency against future exposures.
Additionally, the hormetic stress associated with heat exposure whilst in the sauna is similar to that of a moderate or vigorous excessive. If you don’t have the time for exercise, getting into the sauna is a remarkable alternative.
10 Home Sauna Health Benefits You Need to Know About
To give you an idea of why you should have one in your home, let’s look at the major sauna benefits.
Healthier Heart
It’s believed that a sauna may help you have a healthier heart. When you expose your body to high temperatures, it causes your skin’s blood vessels to dilate, increasing blood flow.
Sauna bathing at moderate temperatures can increase the heart rate up to 100 beats per minute and up to 150 beats per minute at hotter temperatures. This response mimics the effects of moderate to vigorous physical exercises on the body.
Research conducted by the University of Finland also supports this, as they studied 2,300 middle-aged men across 20 years. They placed the males into categories based on their sauna usage each week. The studies revealed that those who visited the sauna the most had lower death rates and were less likely to die from cardiovascular conditions or strokes.
Findings of a different study supporting the cardiovascular health benefits of the sauna further demonstrated improved heart size and disease status for patients with congestive heart failure after two weeks of infrared dry sauna use.
Other effects of the sauna on heart health include:
- Improved vascular endothelial function for people with ischemic heart disease, the common cause of death in most western countries, after 15 infrared dry saunas (Waon therapy) sessions.
- Improved lower extremity blood flow, walking endurance, and pain levels for people with peripheral artery disease (PAD) after 50 dry sauna sessions within ten weeks.
- Reduced cholesterol levels up to 0.22mmol/L in women and up to 0.32mmol/L in men after 30-minute and 45-minute sauna sessions, respectively.
- 46% lower incidence of hypertension after frequent sauna use of about 4-7 sessions per week.
So, simply by having frequent saunas, you could likely dramatically reduce the risk of major cardiac incidents happening.
Reduced Pain & Inflammation
A dry sauna might help ease up any symptoms of pain you have. This is because they can stimulate the rate of blood flow, increasing the supply to joints and muscles that have a lot of tension in them.
Another factor that plays in the pain relief experienced with sauna use is related to the beta-endorphins, which work as analgesics and are the body’s natural painkillers. Using the sauna promotes a significant increase of beta-endorphins, hence, better pain management.
Additionally, sauna bathing lowers the levels of C-reactive protein (CRP), a blood protein that is a significant biomarker of systemic inflammation. High CRP levels are associated with atherosclerosis and other cardiovascular incidents.
According to research, there is a dose-response to the frequency of sauna sessions to reduced levels of CRP in the blood. In other words, the more frequently you use the sauna in a week, the lower the levels of CRP. Thus, lowering the overall inflammation in the body.
Moreover, heat exposure in the sauna triggers other responses, such as:
- Activating Nrf2, which aids in inhibiting inflammation.
- Increasing levels of Interleukin-6 (IL6). Although IL6 is a pro-inflammatory protein, its activation releases Interleukin-10 (IL10), which is a potent anti-inflammatory protein known for its crucial role in resolving inflammation and in wound repair.
Hence, it’s thought that sauna can benefit people who have arthritis and chronic pain. There is research that shows that saunas can ease up symptoms associated with musculoskeletal diseases like ankylosing spondylitis and arthritis over a four-week period. Mainly people experience less fatigue, stiffness, and pain.
Better Mood & Reduced Stress
If you suffer from high-stress levels, a sauna could be a good way to destress you.
Part of the reason for this, as your blood flow increases during sauna sessions, your sympathetic nervous tends to work harder to keep a better temperature balance. As a result, your endocrine glands start to work, and you start to become less responsive to pain and more alert, happy, and relaxed.
Other key roles of sauna use that help with stress and mood are:
- Reduce symptoms of depression. The development of depressive symptoms is often linked to chronic inflammation. And as mentioned above, sauna use helps reduce overall inflammation in the body. And in fact, a randomized trial with 28 people with mild depression showed reduced depressive symptoms like anxiety and body aches after using the sauna for four weeks.
- Stress relief. Beta-endorphins are the “feel-good” chemicals in the brain. And when you go to the sauna, you experience a robust increase in beta-endorphins. In fact, scientists have found that one of the effects of high endorphin levels includes reduced stress-related activities in the body.
Improved Physical Fitness
The heat in the sauna can increase endurance, which will improve your physical fitness and athletic capabilities. In fact, results of a study found that 30 minutes in the sauna twice a week for three weeks after a workout boosted their endurance by 32%.
The improved performance was supported by an increase in red blood cells by up to 3.5%. RBCs during exercise are responsible for transporting oxygen. Hence, with heat stress from the sauna, there is an increase in RBC levels, which ultimately improves physical performance.
Preserve Muscle Mass
There has been a study conducted that shows that having a sauna might help preserve your muscle mass and lower inflammation. Heat stress while sitting in the sauna robustly activates the body’s heat shock response, increasing heat shock proteins (HSP). HSPs repair damaged proteins, ensuring proteins maintain their proper function and structure, therefore, promoting lean muscle mass.
Hence, using a sauna after a workout might help you reach your fitness goals more easily.
Boosted Metabolic Function
Heat stress following sauna use results in FOXO3 proteins, which play a crucial role in healthy aging and longevity, forming a complex with an enzyme called sirtuin 1, which also influences aging and human lifespan. Sirtuins also play a critical role in an array of metabolic processes, including insulin release.
Moreover, sauna bathing encourages growth hormone release, especially with frequent use. The growth hormones, which are produced by the pituitary gland, have many key functions, such as regulating normal body structure and metabolism. In a study with 17 men and women, growth hormone levels increased 16x with two 1-hour sauna sessions per day for seven days.
Detoxification
Sauna bathing facilitates sweating, which in turn purges certain toxins accumulating in the muscles, tissues, and other organs in the body. Sweating starts quickly once you enter the sauna but reaches its maximum after around 15 minutes. And in a 15-minute sauna session, an average healthy, well-hydrated person can lose approximately 0.5kg of sweat.
Certain toxic materials you sweat out while in the sauna include:
- Heavy metals. A study found that sweat accounts for higher excretion of heavy metals that are toxic or poisonous, like aluminum, cadmium, cobalt, and lead, compared to urine.
- Bisphenol A (BPA). BPA is commonly found in plastic, a chemical that accumulates in the adipose tissues and can alter the body’s normal hormonal signals by mimicking naturally occurring hormones like estrogens and androgens. High BPA levels in the urine are also associated with diabetes and cardiovascular illnesses. But evidence suggests that BPA is excreted through sweating. That being the case, you can eliminate BPA toxin from the body in the sauna.
- Polychlorinated biphenyls. PCBs accumulate in the adipose tissue, muscles, liver, lungs, and brain and are associated with endocrine disruption. Exposure to this toxin increases your risk of developing melanoma, non-Hodgkin’s lymphoma, and hypertension. And while you can’t eliminate all types of PCBs through sweating, some are excreted in the sweat.
- Phthalates. It’s a synthetic compound often used in nail polish, paints, and fragrances, which can lower testosterone levels and result in abnormal sexual development in a fetus. Like PCBs, some, but not all, are easily eliminated from the body through sweat.
Better Breathing
The hot and dry air a sauna provides can help soothe your lungs easily and provide instant relief to people who suffer from asthma and bronchitis. The high heat a sauna operates in makes the air nearly sterile, reducing your risk of coughs and colds.
In addition to this, it’s also believed it can help open your respiratory tract, reducing inflammation and providing relief to people who suffer from sinusitis.
Healthier Skin
Saunas can help your skin as sweat can help flush out toxins lingering in your pores. Plus, once you have fewer toxins in your skin, you will likely suffer from fewer clogged pores and have smoother skin.
Because of this, many people choose to use infrared saunas to help clear up their psoriasis.
But in terms of long-term benefits, the hormetic stress experienced whilst in the sauna has remarkable effects on the aging process. Hormesis activates the protective mechanisms of the body and the cells, particularly those with anti-aging biological functions. Hence, sauna bathing is associated with cell damage repair that helps improve aging.
Overall Well-being
The benefits of using saunas are nothing new. In fact, over 40 clinical studies have been conducted supporting its ever-expanding range of benefits.
In particular, it can help with detoxes, anti-aging, pain reduction, better sleep, relaxation, stress management, skin rejuvenation, weight loss, and more. Sauna use also helps prevent cognitive decline. Heat exposure through sauna bathing increases brain-derived neurotrophic factor (BDNF) production to help the growth of new brain neurons. In fact, an observational study found that there’s a 65% less risk of developing Alzheimer’s disease with frequent sauna use.
Because of this, many physicians advise you to add it to your health and wellness plan. Who wouldn’t want to try this with all those sauna benefits?
Home Sauna Buyer's Guide for 2023
Who Can Benefit from the Sauna?
You don’t need to venture far, to enjoy all the sauna benefits; you can simply get one in your home. A home sauna isn’t mainly for a specific type of person; it can benefit many people.
In particular, scientific studies show home infrared saunas help alleviate symptoms of chronic fatigue, lower blood pressure, and reduce muscle soreness. Basically, if you suffer from lots of stress, work out regularly, live a fast-paced lifestyle, and want healthier skin, then a home sauna can do you wonders.
Sauna Concerns, Risks, and Precautions
A good sweat session in the sauna has plenty of benefits, as we outlined above. That said, there are also some concerns and risks associated with sauna bathing.
Here’s what you need to know before getting into a quick sauna session.
Hydration
No matter the sauna type you use, expect that you’re going to sweat a lot, although some may sweat more than others. But as we mentioned above, you can lose around 0.5kg of fluid while sitting in the sauna for 15 minutes. And along with fluid loss is losing electrolytes, particularly sodium, potassium, chloride, magnesium, and calcium.
Because of this, sufficient hydration before the sauna session is crucial. Drinking water or eating electrolyte-rich foods like tomatoes, avocados, fish, and nuts can help prevent dehydration and electrolyte deficiency.
In addition, you should avoid anything that can cause severe dehydration, like drinking any alcoholic beverage before or during the sauna.
Heat Exposure on Male Fertility
Although reversible after six months, a study supports that heat exposure in the sauna has notable effects on male sperm count and overall male fertility. They observed ten healthy men going into two 15-minute sauna sessions at between 176ºF to 194ºF each week for three straight months. The study revealed significantly less sperm count and sperm motility.
Who Should Avoid Using the Sauna?
While not an exhaustive list, the outlined conditions warrant staying away from the sauna or getting an okay from your doctor before sauna use.
- Pregnancy. Sauna use while pregnancy may pose some health risks to the developing fetus, such as central nervous birth defects. However, several observational studies found no links between sauna use and a high risk of cardiovascular malformation or anencephaly. With that said, you should consult a physician before using the sauna during pregnancy.
- Age considerations. Children can’t regulate heat as well as adults. Because of this, precautions are needed to ensure the safety of kids while in the sauna.
- Sinoatrial node dysfunction. Kids with sinoatrial (SA) node disorders can experience symptoms such as dizziness, fatigue, nausea, and shortness of breath. Going into the sauna can cause a sudden change in blood pressure, putting them at a greater risk of fainting.
- Taking medications. Certain medications like blood pressure-lowering drugs and diuretics may cause dizziness. Because of that, people taking any kind of medication should consult a doctor before hopping into the sauna.
Home Sauna Costs
Intro to Sauna Use
Have you considered buying a sauna for your home? Let’s look at the different types, styles, and uses of a sauna before you commit to buying one.
Types of Sauna
If you’re interested in getting a home sauna, here are some different types to consider:
Wood burning sauna
This is a dry sauna, which means there’s little, if not any, humidity inside. It mainly operates from a small fire inside a wooden stove. The stove heats stones which generate heat in the sauna. A bucket and ladle are used to pour water over the stones to create steam. This sauna can heat up to 140-200 degrees Fahrenheit. These types of saunas are best suited for outdoor environments.
Electric sauna
An electric sauna is slightly similar to a wood-burning sauna; however, there is no fire. Instead, electricity heats the stove and stones to operate the sauna. You can still use water to pour over the stones to create steam.
Infrared sauna
These are indoor saunas that directly heat your body instead of the air. It allows you to feel the same benefits as a sauna, just in a less hot and easy-to-tolerate environment. They’re often cheaper than other types of saunas.
Smoke sauna
These saunas have no chimney or stove. Inside these saunas is a fire lit under a pile of rocks. When the rocks are heated, the fire is extinguished, and smoke is released beginning of the sauna session.
Shower sauna
If you want to have a steamy shower and enjoy a sauna but don’t have much room in your home, you should consider a shower sauna. These allow your shorter area to convert into a sauna.
More About Home Sauna Types
Home Sauna Alternatives
You can still enjoy the benefits of a home sauna without spending much money installing one or traveling to use one. Here are some effective alternatives that you may also want to consider:
Hot tub
If you don’t have the indoor space to fit a sauna, you could always opt for a hot tub. After all, they do have slightly similar benefits. Hot tubs can help lower your blood pressure, make you feel more relaxed, provide a sense of pain relief and lower your stress levels. They can get quite hot too, reaching up to 104°F. There are even models which come with spa jets, making you feel like you’re having a massage.
Portable sauna
A portable sauna is probably the closest and most effective experience you can get to having an actual sauna. They’re practical and can fit in any space, as they can be easily folded or dismantled after use. Plus, they’re a lot more affordable, costing around $150 upwards, based on your brand. Portable saunas also provide the same benefits like pain relief, reduced inflammation, lowered blood pressure, relaxation, and more.
Sauna blanket
Sauna blankets are another inexpensive alternative, costing between $100-$500. They are portable and can be used anywhere, on a chair, floor, or bed. Sauna blankets work by using infrared heat to heat your body. They can help ease pain relief, lower your blood pressure, reduce inflammation, and help with your detox.
Steam shower
If you want to clear your sinuses, lower blood pressure, and have better skin and circulation, then you might want to consider getting a steam shower. These showers allow steam to be generated through the head at the push of a button. For them to work, they require a fitting of a steam generator which can cost, on average, $1000-$4000.
Dry vs. Wet Sauna
Saunas can be further classified into two types—dry sauna and wet sauna. And it all comes from their difference in humidity.
A dry sauna has little to no humidity. For example, an infrared sauna is considered dry, which has 0% humidity. Meanwhile, traditional Finnish saunas, which are also considered dry saunas, have low 10-20% relative humidity. It’s the type of sauna where you pour a ladle of water on the heated rocks to slightly increase the humidity in the room.
On the other hand, the term “wet sauna” refers to steam saunas. They have extremely high humidity, generally over 50%. This type of sauna typically greets hotter compared to dry saunas because they keep your sweat from evaporating.
Sauna Temperature and Duration
Different sauna types have varying ideal operating temperatures. For example:
- Traditional Finnish saunas: 150º-175ºF
- Infrared saunas: 115º-135ºF
- Steam saunas: 90º-120ºF
Hence, the length of a sauna session can also vary. For instance, the traditional Finnish style of sauna bathing includes 1-3 sessions that last up to 20 minutes inside the sauna, taking short breaks in between sessions to cool off. Cooling in between sauna sessions, Finnish style, involves cold plunging or cold water immersion.
Meanwhile, the Waon therapy, a type of thermal treatment used to improve cardiovascular function that originated in Japan, uses a dry sauna method for at least 15 minutes per session at a higher 140ºF.
With that said, the temperature and duration you spend inside the sauna have varying effects on your health. According to some studies, saunas heated at temperatures of at least 174ºF for at least 20 minutes are associated with a significant reduction in risks of developing Alzheimer’s disease, cardiovascular-related illness and mortality, and all-cause mortality rates.
Final Thoughts
Overall, there are way more sauna benefits for your health and wellness than the ten we mentioned above. Just visit a spa or gym and try out their saunas to notice the others. However, if you don’t have time to travel, there’s a variety of home sauna types you can get for your home. Home saunas are perfect for people who suffer from high-stress levels, chronic fatigue, work out regularly, have skin problems, and more.
Regardless of what sauna type you use, you must consult with your doctor first before using if you have high controlled blood pressure or heart disease. Otherwise, you’re good to go and start using them if you don’t. Have you tried a sauna before? Share with us your experience in the comments.
Sauna FAQs
Q: What is the benefit of having a good sauna?
A: Using a sauna has many benefits, such as increased metabolism, better skin, improved sleep, helping you relax, better cardiovascular function, higher metabolism, and more.
Q: What is the average cost of a home sauna?
A: On average, a home sauna can cost between $3000-$6000, based on the type you want to install. The price can also vary based on the size and features you want the home sauna to include.
Q: What is the difference between an infrared and a dry sauna?
A: While both saunas can heat your body, the main difference is an infrared sauna causes your body to be warmed directly by infrared lamps. On the contrary, dry saunas mainly heat the air around them.
Q: Does an infrared sauna provide the same benefits as a traditional sauna?
A: Infrared saunas and traditional saunas have overlapping benefits. For example, both infrared and traditional saunas are known to improve blood circulation, decrease cardiovascular-related disease and mortality, and boost metabolism.
However, the higher temperatures of a traditional sauna make it more effective in stimulating white blood cell production to improve the immune system and in pain relief.
With that said, there is evidence that infrared sauna use can improve glucose metabolism and improve congenital heart failure symptoms.
Q: Is radiation a concern when using an infrared sauna?
A: Infrared saunas use incandescent bulbs to produce electromagnetic radiation to heat the body. Although they are entirely safe to use and there is no danger of getting exposed to EMF radiation, some infrared saunas do produce low amounts of EMF. However, if EMF is a huge concern, there are ultra-low or near-zero EMF infrared saunas in the market.
