Science

SCIENCE & BENEFITS

THE SCIENCE BEHIND HEAT THERAPY

If you’ve ever used a sauna, you know that things can get quite sweaty in there. Your heart starts pumping, your skin gets sticky, and you may even feel like you’re exercising without moving your body. And like exercise, there’s a lot of research to suggest long-lasting health benefits from regular sauna use. Sauna use is safe for most people, and can have benefits like improved heart and mental health, as well as relaxation.

A sauna works by raising the skin temperature to roughly 40° Celsius or 104° Fahrenheit. As the skin temperature rises, heavy sweating occurs and heart rate rises as the body attempts to keep cool.

Improved heart Health

A lot of research suggests that regular sauna bathing can benefit the heart and cardiovascular system. This is likely because of the way a sauna can affect the cells, arteries, and nervous system, which can all affect heart health.

One study of men in Finland showed a 63% decreased risk of sudden cardiac death in those who used saunas. The benefits seem to be most substantial with frequent use — for more than 20 minutes a session, at least four times a week.

Muscle Recovery

The heat from the sauna can release a substance called brain-derived neurotrophic factor, which helps heal muscles. The heat also increases blood flow to your muscles, which can help in recovery.

Reduce Blood Pressure

Even though a sauna session will temporarily increase heart rate and blood pressure (like during an exercise session), research shows a long-term benefit for blood pressure.

In people with hypertension, saunas can help reduce blood pressure. And for people without hypertension, it can also lower their risk of developing hypertension later in life.

Improved heart Health

A lot of research suggests that regular sauna bathing can benefit the heart and cardiovascular system. This is likely because of the way a sauna can affect the cells, arteries, and nervous system, which can all affect heart health.

One study of men in Finland showed a 63% decreased risk of sudden cardiac death in those who used saunas. The benefits seem to be most substantial with frequent use — for more than 20 minutes a session, at least four times a week.

Muscle Recovery

The heat from the sauna can release a substance called brain-derived neurotrophic factor, which helps heal muscles. The heat also increases blood flow to your muscles, which can help in recovery.

Reduce Blood Pressure

Even though a sauna session will temporarily increase heart rate and blood pressure (like during an exercise session), research shows a long-term benefit for blood pressure.

In people with hypertension, saunas can help reduce blood pressure. And for people without hypertension, it can also lower their risk of developing hypertension later in life.

Ease Joint Pain

Saunas may help with more than just sore muscles. They may also help people with conditions that lead to pain and restricted range of motion in their muscles and joints. People with rheumatoid arthritis and ankylosing spondylitis see improvements in pain and range of motion. People with fibromyalgia and low back pain notice decreases in their chronic pain.

Maybe most interestingly, people with pain actually report an increased quality of life after using the sauna. Even if you don’t have any of these diagnosed pain conditions, you may see a benefit in your general soreness and fatigue with sauna use.

Healthier Skin

In most people, regular sauna use doesn’t have much of an effect on the skin. But if you have psoriasis, sauna use actually reduces the amount of skin plaques and scales.

Stress Reduction

Sauna use can result in overall stress reduction. There’s even evidence to suggest it can reduce levels of the stress hormone cortisol. People with depression who use a sauna regularly may notice increases in appetite and relaxation.

Ease Joint Pain

Saunas may help with more than just sore muscles. They may also help people with conditions that lead to pain and restricted range of motion in their muscles and joints. People with rheumatoid arthritis and ankylosing spondylitis see improvements in pain and range of motion. People with fibromyalgia and low back pain notice decreases in their chronic pain.

Maybe most interestingly, people with pain actually report an increased quality of life after using the sauna. Even if you don’t have any of these diagnosed pain conditions, you may see a benefit in your general soreness and fatigue with sauna use.

Healthier Skin

In most people, regular sauna use doesn’t have much of an effect on the skin. But if you have psoriasis, sauna use actually reduces the amount of skin plaques and scales.

Stress Reduction

Sauna use can result in overall stress reduction. There’s even evidence to suggest it can reduce levels of the stress hormone cortisol. People with depression who use a sauna regularly may notice increases in appetite and relaxation.

Immune System Support

Using the sauna once or twice a week may decrease the amount of colds and viral infections you get. People who use the sauna regularly have a lower risk of upper respiratory infections compared to people who never use the sauna, and lower risk of pneumonia.

Excretion of Toxins

Some people use saunas as part of a detox program. Sweat can be useful in detoxing things that live in your fat, like heavy metals. Though research suggests that sweat from exercise may be more effective at this than sweat from sauna use.

Some people also use saunas to help detox the body from drugs. Many prescription medications and illegal drugs are stored in body fat. It’s possible that saunas may help eliminate these chemicals through sweating. But more research is needed to know if this makes a difference in people’s overall health. Still, some people do report feeling much better after a sauna detox program.

Improved Sleep

It’s possible that the increase in your body temperature after being in the sauna helps restore your natural circadian rhythm. People report better sleep the night after any heat-related intervention, including saunas. Although more research is needed to really figure out the effects of sauna on sleep patterns.

Immune System Support

Using the sauna once or twice a week may decrease the amount of colds and viral infections you get. People who use the sauna regularly have a lower risk of upper respiratory infections compared to people who never use the sauna, and lower risk of pneumonia.

Excretion of Toxins

Some people use saunas as part of a detox program. Sweat can be useful in detoxing things that live in your fat, like heavy metals. Though research suggests that sweat from exercise may be more effective at this than sweat from sauna use.

Some people also use saunas to help detox the body from drugs. Many prescription medications and illegal drugs are stored in body fat. It’s possible that saunas may help eliminate these chemicals through sweating. But more research is needed to know if this makes a difference in people’s overall health. Still, some people do report feeling much better after a sauna detox program.

Improved Sleep

It’s possible that the increase in your body temperature after being in the sauna helps restore your natural circadian rhythm. People report better sleep the night after any heat-related intervention, including saunas. Although more research is needed to really figure out the effects of sauna on sleep patterns.