For centuries, saunas have been at the heart of Scandinavian culture. Finland has ~3M saunas for its 5.5M population which shows how engrained the practice is in their wellness culture.
It seems the UK is following in their footsteps, with sauna sessions becoming a go-to wellness activity. Dubbed by some as “the new pub” sauna spots are becoming increasingly popular for their endless list of benefits. As well being a welcome escape from the winter weather, saunas are help with stress relief, better health, and even social connection.
What are the benefits of using a sauna?
Saunaing ~3x week has been shown to lower all-cause mortality risk by 40% and can also can help combat depression, dementia, arthritis, cancer and boosting general health span. Even a single sauna session improves reaction time, psychological stress, and mood. Consistent use has been shown to have a multitude of benefits:
1. Relieves stress and promotes relaxation
One of the most significant benefits of using a sauna is that it helps to relieve stress and promote relaxation. One study found that saunas reduce the stress hormone cortisol by as much as 10-40%. Plus, the heat from the sauna helps to relax muscles and increase circulation, which in turn reduces tension and promotes relaxation. Saunaing can also provide a dedicated space for mindfulness or social interaction.
2. Improves cardiovascular health
Regular sauna use can also improve cardiovascular health. According to a study published in the Journal of the American Medical Association, regular sauna use was found to be associated with up to a 27% lower risk of cardiovascular disease. The heat from the sauna helps to improve blood flow, which can reduce the risk of high blood pressure and heart disease.
3. Detoxifies the body
Saunas can also help to detoxify the body through stimulating sweat glands. Studies have found that sauna use is effective in removing toxins such as heavy metals from the body, similar to exercising. This is because the heat from the sauna helps to open up pores and stimulate sweat glands, which can help to flush out toxins.
4. Improves skin health
Saunas can also improve skin health by increasing blood flow to the skin and promoting cell regeneration. The increased circulation means that more nutrients are being delivered to the skin.
📩 Always remember to cleanse your skin after sweating though!
5. Helps with muscle soreness and recovery
Finally, saunas are also known to help with pain relief and muscle soreness. The heat from the sauna helps to relax muscles and increase circulation, which can reduce pain and stiffness. Some fitness lovers swear by a sauna after a workout to help with recovery and help reduce systemic inflammation. One study also found that sauna bathing can help reduce lower back pain.
Some people like to combine sauna bathing with cold water plunges for heightened benefits to heart health and increased focus.
How often should you use a sauna?
Start taking a sauna a few times per week for a few months. Aiming for 60-90 minutes per week is optimal but you can increase the duration as you become more experienced.
- The most common time frame is for 15-20 minutes at a time
- If you’re new to saunaing, try 5 to 10 minutes at a time, 2-3 times a week.
- Start by sitting lower in the sauna, as heat rises so it’ll be a little cooler low down.
- If you’re using the sauna after exercise, wait at least 10 minutes before going in.
- Make sure you cleanse your skin after sauna’ing to remove sweat.
- The same benefits apply to steam rooms if you’d prefer moist heat.
- Make sure you’re hydrated before and during your sauna session.
Saunas offer many health benefits, including stress relief, improved cardiovascular health, pain relief, detoxification, and improved skin health. So, the next time you're looking for a way to relax and improve your health, consider taking a trip to the sauna.
The heat in a sauna can contribute to dehydration, so make sure you stay hydrated before using a sauna and if you begin to feel too hot always step out of the sauna straight away! If you have skin conditions such as eczema, consult a doctor before using a sauna.
