7 Surprising Sauna Benefits (& Dangers)
Across the world saunas are rapidly filling up. But should you step into the heat?..
Today we’re discovering the actual benefits of sauna. We’ll talk about what happens to your body, the benefits and then talk about the potential dangers of sauna.
But first, let me tell you something that happened when I was a teenager.
I was a fresh-faced 15 year old lad who had had just landed in Stockholm, Sweden, for a visit to my relatives.
As we taxied on the runway, I couldn't help but gaze out the airplane window, excited at the sight of snow gracefully settling on the tarmac below.
My cousin, who was a few years older than me, had a cheeky look on his face as he revealed our plans for the evening when he picked me up.
He told me that we’ll drop off my bags at home first and then I should "prepare myself for a genuine Swedish experience".
I was told to pack some swim trunks so in my mind I thought we would be going swimming.
We parked the car and walked through Stockholm's picturesque streets to a local sports centre. Amid the hustle and bustle of the busy sports centre, my cousins enthusiasm only grew.
We got changed and then I followed him into the sports center's sauna, greeted by the aroma of cedar wood.
The heat hit me immediately and as we sat onto the wooden benches I already felt uncomfortable with the intense warmth.
There were a half dozen people in there, no one was talking. No words were exchanged.
It was a dimly lit room and everyone seemed to be absorbed in their own quiet contemplation. I must have stayed for about 5 minutes before I physically had enough. So I cooled off in the swimming pool and gave myself time to recalibrate from the furnace I was just in.
I must have waited another 20 minutes before my cousin came out for a break. I had no idea how he managed to stay in there for more than 10 minutes - he just laughed. We cooled off and went back in.
After the session we were driving home and he explained to me that the purpose of sauna is not only to improve your physical health but to improve your mental fortitude as well.
What is sauna bathing?
It’s a type of passive heat therapy that has been used for thousands of years and it’s essentially where you sit in small, hot rooms for a short amount of time.
There are different types of saunas and they all vary based on the temperature, humidity and heating method but the traditional, Finnish kind are where the rooms are wooden and heated by hot rocks.
Its popularity has surged significantly in recent years, with an increasing number of installations in homes and in sports centres. The recommended temperature is usually between 80 to 100 degrees Celsius.
What happens to your body when you sauna?
The first thing to mention is that exposure to high temperatures causes stress.
The stress is detected by special receptors in your body and then your body responds to this stimulus by making adjustments to your cardiovascular system.
This is because you need to circulate more blood through your body to cool ourselves down. So your blood vessels widen which increases blood flow, your heart rate goes up, and you start sweating. It puts your body to work, a bit like exercise does - just without the movement.
What are the key benefits?
- The first major benefit is that saunas can help you live longer.
This idea is backed by studies on a group of 2,315 middle-aged men in Finland.
Over an average follow-up period of 20.7 years, they discovered that those who used the sauna more often (4–7 times a week), spending at least 19 minutes each time — had a 50% lower risk of heart problems and overall mortality.
Saunas seem to support a longer and healthier life by acting as a gentle stressor on the body.
- The second benefit is protection from neurodegenerative diseases.
In the same study, men who regularly used the sauna 4–7 times a week, showed a 65% lower risk of developing Alzheimer's disease.
This risk reduction was significant when compared to men who used the sauna only once a week.
- The 3rd benefit is the potential effects on mental health.
Using the sauna has been shown to help alleviate symptoms of depression.
In a small study of 28 people diagnosed with mild depression, those who had sauna sessions for 4 weeks showed improvements in depression symptoms, including better appetite and decreased anxiety.
This positive effect was observed when compared to a control group that received bedrest instead of sauna therapy.
- The 4th benefit is the impact it can have on the secretion of growth hormone.
Growth hormone is a key player in lots of processes, including protein synthesis, the immune system, it’s involved in fat breakdown and overall well-being.
The study looked at 17 men and women who spent two one-hour sessions in a Finnish-style sauna at 80 degrees Celsius each day for a week.
They found that by the 3rd day, a 16 fold increase in their growth hormone levels.
- The next major benefit is the positive impact on blood pressure.
You’ve probably heard that high blood pressure or hypertension is a bad thing.
But why?
Hypertension is bad for your health because it puts extra strain on your heart and blood vessels. Over time, this can lead to serious problems. The heart has to work harder to pump blood, and the arteries can become damaged. This damage makes it easier for things like cholesterol and fat to build up in the blood vessels, forming clots or blockages.
When the blood vessels are narrowed or blocked, it can cause heart attacks, strokes, and other heart-related issues. So controlling your blood pressure is massively important in preventing cardiovascular related events.
In a study they looked at a cohort of over 1600 men aged 42 to 60 without hypertension at baseline. They then followed-up these men for an average period of around 25 years.
Men who stated that they use the sauna 2–3 times per week showed a 24% reduced risk of developing hypertension.
Those who reported using the sauna 4–7 times per week had a 46% lower risk of developing hypertension compared to men who used the sauna only once a week.
- Another benefit is the effects on neurogenesis.
Experiencing heat stress, similar to what happens during exercise, boosts the production of a protein called brain-derived neurotrophic factor or BDNF.
In a study where people immersed their bodies in hot water, BDNF levels went up by 66% after 20 minutes in 42°C water.
Even after the immersion, BDNF levels stayed higher for about 15 minutes.
The study also found that levels of cortisol - a stress hormone - went down during the immersion. This suggests that the increased BDNF during exercise might be because of the higher body temperature, not just more physical activity.
- The next advantage is endorphin release.
Endorphins are the natural feel-good chemicals your body makes.
When you do something enjoyable, like exercising or laughing, your body releases these endorphins, which can make you feel happy and less stressed.
There’s a specific type of endorphin called beta-endorphins.
They are proteins produced by the pituitary gland in response to stress and pain.
Interestingly they bind to the same receptors as opioid drugs, which produce pain-relieving effects.
It’s suggested that sauna use causes increases in the levels of beta endorphins.
There are other benefits to sauna use like reducing inflammation, improving fitness and heart rate variability.
What are the potential drawbacks of using a sauna?
Spending time in a hot sauna can affect men's sperm and fertility temporarily.
In a study with a modest sample size of 10 healthy men, doing two 15-minute sauna sessions per week for three months led to lower sperm counts and movement. But the good news is, once they stopped using the sauna, these measures went back to normal within six months.
If you’re trying to conceive, you might want to avoid frequent sauna visits.
Another disadvantage is dehydration and cramps if you’re not properly hydrated.
When you sweat in a sauna, you not only lose water but also important minerals like sodium, chloride, potassium, magnesium, and calcium. This loss of fluids and electrolytes can lead to muscle cramps and fatigue.
To avoid these issues, drink enough water before and after sauna sessions as well as having electrolyte rich foods like fruits, vegetables and nuts.
Another drawback is having advanced or unstable cardiovascular disease because staying in prolonged periods in the sauna increases the strain in your heart.
Also using alcohol while in the sauna is a risk because it raises the chances of injury, like falling or getting too hot by staying in the sauna for too long.
It can also make your blood pressure drop too much, which is not safe because saunas already lower your blood pressure. If you’re taking blood pressure medication, you might be at an increased risk of passing out.
Here’s 5 tips for using the sauna:
- Keep your time in the sauna 20 minutes to stay on the safe side.
- Make sure you’re properly hydrated before, during and after your sauna sessions.
- Listen to your body: If you feel dizzy, excessively uncomfortable, or experience any unusual symptoms, you should head out. Safety first.
- Avoid sauna under the influence: Don’t use the sauna if you are under the influence of substances like drugs or alcohol. It poses additional risks and compromises your ability to react to heat appropriately.
- Sauna sessions are generally more comfortable when your stomach is not too full. Aim for a light snack rather than a heavy meal before heading to the sauna.
Hope that's useful reading for you.
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