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 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.
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.  As massage therapists, the majority of our work is helping patients fix very specific issues – reducing the pain of a knee injury, for example, or building up muscle again after a broken bone.
One thing we learn very early on in our training is that the site of the injury might not always be the cause. Lower back pain could be the result of tight hamstrings; restricted movement in the knee can sometimes be alleviated by a deep tissue massage of the calves. For us it’s one of the most fascinating things about the human body: just how connected everything is. (If you’ve ever done a deep hip stretch in a yoga class and felt your jaw relax you’ll know what we mean!). Seeing the body in this way – as an intricate web of interrelated elements – rather than as lots of separate parts, is essential to providing effective treatment. ‘Zooming out’ allows us to identify issues we may not have considered if we’d only focused on the site of the injury. But what if we zoomed out a little further? Beyond the realm of physical fitness in which we specialise, there are a host of other factors that contribute to our health. Just as the various parts of the body are deeply interconnected, so the areas of physical, mental and even spiritual health all have an effect on each other. Viewing the different areas of our lives as interrelated is sometimes referred to as a ‘holistic’(aka Biopsychosocial model) approach to health – considering the whole person rather than just the symptoms they present with in order to treat an issue. While this may sound a little ‘new-age’, there’s sound scientific evidence to back it up. Stress, for example, is believed to play a part in around 70% of diseases, including cancers, cardiovascular disease and diabetes. It can lower the immune system and increase recovery time from injury. So we thought we’d cover a few ways to take care of your health in a more holistic way. (P.S – for more on this you can download our free resource pack, here). Get Active! Well, we would start here! But with good reason. There’s almost no better way to combat stress than with physical exercise. The endorphin boost that follows a good workout is one of the most powerful relaxants known to science. Running, swimming or other repetitive tasks are also great for helping the mind drift into a more relaxed state, akin to meditation, where conscious and subconscious minds connect to work out problems. Ball sports, extreme sports and martial arts all require a high level of focus that takes your mind off any worries you may have. And more gentle activities such as yoga, tai chi or Pilates often have this holistic philosophy of linking body and mind at their core. In short – whatever your sport, get out and do it! Give Yourself a Break We don’t mean booking that cottage on the Highlands (though that would be nice too!). But simply trying to achieve less can have a significant impact on your stress levels. If you’re the type of person who says yes to everything, start saying no and taking on less. A never-ending to-do list is one of the most commonly cited causes of stress. Far better to do a few things well and have some time to yourself at the end of the day. And remember – you’re almost certainly your own worst critic. It’s great to have high standards, but perfectionism can be a curse as well. Let yourself aim for ‘good enough’ every now and then. You Are What You Eat It’s all too easy to reach for the usual suspects of chocolate, caffeine or alcohol when we are feeling tired or stressed out, but while these may provide a short-term boost to our mood, there is usually a subsequent crash. If we’re not careful, a vicious cycle can ensue. So as much as possible, try and remain disciplined with what you consume: we know how important it is to eat well for our health and the effect our diet has on our immunity, but mounting scientific evidence shows that our diet has a direct impact on our mood as well. Studies have shown that a Mediterranean diet – high in fruit, veg and nuts, moderate in dairy and white meat, and low in red meat – is associated with a reduced risk of depression and anxiety. So next time you prepare food, think of a beachside taverna on a sunny Greek island. There – you feel better already! Sleep Few things have a more instant impact on our wellbeing than a good night’s sleep. This is when our minds solve problems and process what might be going on in our lives. It’s also the time when our bodies do the most physical healing. But when we are feeling stressed or anxious, sleep can feel elusive. If this is the case for you, try building a bedtime routine that starts at least half an hour before you want to sleep. Avoid stimulation such as television or the internet, and definitely don’t spend time scrolling down your phone. A warm bath, gentle stretching, or even a guided relaxation exercise such as a yoga nidra can help you relax. (A quick Google search will bring up plenty of guided pre-recorded pre-sleep meditations). If you do find yourself tossing and turning, get up after 20 minutes and do something to calm yourself down again. Staying in bed will only result in rising adrenaline, and further lack of sleep. Practice Mindfulness Worrying about the future, going over events in the past or focusing on negative thoughts can all be causes of stress. One antidote is to choose to ignore these thoughts, and focus simply on the present. This is the idea behind mindfulness, and while it might be easier said than done to ‘be in the moment’, with a little practice most people will be able to do it for at least a minute or so. Mindful practice, sometimes referred to as focussed attention, can involve anything from a deep yogic meditation, to simply taking a moment to appreciate the taste of the food in your mouth or the feeling of the air on your face. How you do it doesn’t matter, but do try and take time in every day to practice. As we slow our minds down, the frequency of our brain waves decreases, the result of which is everything from better problem solving to increased feelings of wellbeing. Be Grateful! An increasing amount of evidence suggests that the simple act of taking a moment each day to give thanks can have a positive impact on our wellbeing. Participants in studies around the benefits of keeping a gratitude diary noted better sleep, reduced illness and increased mood. The practice is simple. At the end of each day, write down a small number of things for which you feel grateful. They can be big things, like your health or a promotion at work, or little things, like the great cup of coffee you had in the morning, or a sunny day. Taking this time to focus our thoughts on the positives in our life can alter our brain chemistry over time, making us more predisposed to happiness and wellbeing. Want to find out more about nurturing your wellbeing? Download our free wellbeing resource pack here. Based on the latest research into holistic health, these guides contain simple, practical steps to help boost your mood and feel great. |