Health Benefits of Sauna Use: What Science Says About Heat Therapy

Regular sauna sessions are more than just a relaxing ritual—they offer a host of scientifically supported health benefits that can enhance your well-being and quality of life.
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Cardiovascular Health and Blood Pressure
One of the most compelling benefits of regular sauna use is its positive impact on cardiovascular health. Studies show that frequent sauna bathing can significantly reduce the risk of high blood pressure, coronary artery disease, and even sudden cardiac death. These effects are attributed to improved endothelial function, reduced arterial stiffness, and beneficial changes in blood pressure and cholesterol levels. Sauna sessions mimic some of the physiological responses of moderate exercise, making them especially valuable for those who may struggle with physical activity due to injury or chronic conditions (Laukkanen, Laukkanen and Kunutsor, 2018; Patrick and Johnson, 2021; Łagowski, Kosęda and Fordymacki, 2024; Dudzik et al., 2024; Kunutsor et al., 2024; Sobczyk et al., 2021; Zaccardi et al., 2017; Borysławski et al., 2021).

Enhanced Respiratory Function
Sauna bathing has been linked to a lower risk of respiratory diseases, including chronic obstructive pulmonary disease (COPD), asthma, and pneumonia. Regular sessions help improve lung function and may reduce the incidence and severity of respiratory infections. This is particularly relevant in the context of seasonal illnesses and for individuals with chronic respiratory conditions (Kunutsor and Laukkanen, 2023; Łagowski, Kosęda and Fordymacki, 2024; Kunutsor, Laukkanen and Laukkanen, 2017; Sandell and Davies, 2023; Kunutsor, Laukkanen and Laukkanen, 2017).

Mental Well-Being and Stress Reduction
Beyond physical health, saunas offer notable mental health benefits. Regular use is associated with reduced stress, anxiety, and depression, and may even lower the risk of neurodegenerative diseases such as Alzheimer’s and dementia. The relaxing environment, combined with the physiological effects of heat exposure, helps to calm the nervous system and promote a sense of well-being (Dudzik et al., 2024; Sobczyk et al., 2021).

Musculoskeletal and Recovery Benefits
Sauna sessions can accelerate recovery after physical exertion, reduce musculoskeletal pain, and support rehabilitation for various conditions. The heat promotes increased blood flow, which aids in muscle relaxation and the removal of metabolic waste products. This makes sauna bathing a valuable complement to exercise and physical therapy (Hussain and Cohen, 2018; Kunutsor et al., 2024; Dogaru et al., 2023; Sobczyk et al., 2021; Lee et al., 2022; Toro et al., 2021).

Immune System Support
Regular sauna use has been shown to strengthen the immune system, making the body more resilient to infections. The heat exposure stimulates the production of white blood cells and enhances the body’s natural defence mechanisms, potentially reducing the frequency and severity of common illnesses like colds and flu (Laukkanen, Laukkanen and Kunutsor, 2018; Kunutsor and Laukkanen, 2023; Sandell and Davies, 2023).

Additional Benefits and Safety Considerations
Other reported benefits include improved skin health, detoxification, and even positive effects on bone and muscle mass. Sauna bathing is generally safe for most healthy individuals and those with stable chronic conditions, but it is important to stay hydrated and avoid alcohol before sessions. Individuals with certain health issues, such as unstable heart disease, should consult a healthcare professional before using a sauna (Patrick and Johnson, 2021; Dudzik et al., 2024; Dogaru et al., 2023; Toro et al., 2021).

Conclusion
Incorporating regular sauna sessions into your lifestyle can offer a wide range of health benefits, from cardiovascular protection and enhanced respiratory function to improved mental well-being and faster recovery. As always, moderation and proper hydration are key to maximising these benefits safely (Laukkanen, Laukkanen and Kunutsor, 2018; Kunutsor and Laukkanen, 2023; Patrick and Johnson, 2021; Łagowski, Kosęda and Fordymacki, 2024; Dudzik et al., 2024; Kunutsor et al., 2024; Dogaru et al., 2023; Sobczyk et al., 2021; Lee et al., 2022; Kunutsor, Laukkanen and Laukkanen, 2017; Zaccardi et al., 2017; Sandell and Davies, 2023; Borysławski et al., 2021; Toro et al., 2021; Kunutsor, Laukkanen and Laukkanen, 2017).

References
Laukkanen, J., Laukkanen, T., & Kunutsor, S., 2018. Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence. Mayo Clinic Proceedings, 93, pp. 1111–1121. 
Kunutsor, S., & Laukkanen, J., 2023. Does the Combination of Finnish Sauna Bathing and Other Lifestyle Factors Confer Additional Health Benefits? A Review of the Evidence.. Mayo Clinic proceedings, 98 6, pp. 915-926. 
Hussain, J., & Cohen, M., 2018. Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review. Evidence-based Complementary and Alternative Medicine : eCAM, 2018. 
Patrick, R., & Johnson, T., 2021. Sauna use as a lifestyle practice to extend healthspan. Experimental Gerontology, 154.
Łagowski, R., Kosęda, J., & Fordymacki, J., 2024. Sauna and health. Quality in Sport.
Dudzik, T., Dudzik, Ł., Kozieł, A., & Domański, I., 2024. The Impact of Sauna on Health. Journal of Education, Health and Sport.
Kunutsor, S., Isiozor, N., Kurl, S., & Laukkanen, J., 2024. Enhancing Cardiorespiratory Fitness Through Sauna Bathing. Journal of Cardiopulmonary Rehabilitation and Prevention, 44, pp. 295 - 300.
Dogaru, G., Stanescu, I., Szakacz, D., & Ciubean, A., 2023. Clinical Applications and Biological Effects of Sauna Bathing – a Narrative Review. Balneo and PRM Research Journal.
Sobczyk, M., Oleksa, P., Wójcik, P., Żuraw, D., Rogowska, M., & Słaboń, M., 2021. Positive and negative aspects of sauna bathing – current knowledge status. Journal of Education, Health and Sport.
Lee, E., Kolunsarka, I., Kostensalo, J., Ahtiainen, J., Haapala, E., Willeit, P., Kunutsor, S., & Laukkanen, J., 2022. Effects of regular sauna bathing in conjunction with exercise on cardiovascular function: a multi-arm, randomized controlled trial. American Journal of Physiology - Regulatory, Integrative and Comparative Physiology, 323, pp. R289 - R299. 
Kunutsor, S., Laukkanen, T., & Laukkanen, J., 2017. Sauna bathing reduces the risk of respiratory diseases: a long-term prospective cohort study. European Journal of Epidemiology, 32, pp. 1107-1111.
Zaccardi, F., Laukkanen, T., Willeit, P., Kunutsor, S., Kauhanen, J., & Laukkanen, J., 2017. Sauna Bathing and Incident Hypertension: A Prospective Cohort Study. American Journal of Hypertension, 30, pp. 1120–1125.
Sandell, J., & Davies, M., 2023. Benefits of sauna on lung capacity, neurocognitive diseases, and heart health. World Journal of Advanced Research and Reviews.
Borysławski, K., Szaliłow, K., Bielec, G., Omelan, A., & Podstawski, R., 2021. The human body’s response to the conditions in the sauna. Physical Activity Review.
Toro, V., Siquier-Coll, J., Bartolomé, I., Pérez-Quintero, M., Raimundo, A., Muñoz, D., & Maynar-Mariño, M., 2021. Effects of Twelve Sessions of High-Temperature Sauna Baths on Body Composition in Healthy Young Men. International Journal of Environmental Research and Public Health, 18.
Kunutsor, S., Laukkanen, T., & Laukkanen, J., 2017. Frequent sauna bathing may reduce the risk of pneumonia in middle-aged Caucasian men: The KIHD prospective cohort study.. Respiratory medicine, 132, pp. 161-163.