Are Saunas Good for You? Facts and Tips

If you go into a sauna at the gym and stick around for a few minutes to relax, it might be worth staying longer. Using a sauna, or sauna bathing, is good for you as it has benefits like lowering dementia risk and promoting heart health.

For example, sauna bathing has been linked to a lesser risk of cardiovascular-related problems like high blood pressure and stroke. However, not everyone can benefit from sauna use. Here's what you need to know about the benefits of using a sauna, risks and precautions, and tips.

What Is a Sauna?

A sauna is a heated room with unpainted wooden walls and benches. They may be created for private or public use. The purpose of saunas can range from physical therapy to relaxation.

The main types of saunas include:

• Traditional saunas: Traditional saunas feature dry air with a humidity level of 10 to 20% and heated to at least 176 degrees Fahrenheit. People usually spend five to 20 minutes bathing each time they go.
• Infrared saunas: These saunas emit infrared waves and don't use water or humidity. They run at lower temperatures for the same length of time you would spend in a traditional sauna.

Health Benefits of Using a Sauna

People may often use a sauna during their free time and to relax. However, sauna bathing also comes with a few possible health benefits.

Promotes Heart Health

A long-term study over 14 years found that visiting a sauna two to three times weekly was associated with a 25% lower risk of dying from cardiovascular disease compared to hopping in once per week. The study took factors like physical activity, socioeconomic status, and cardiovascular risk factors into consideration.

For those who went into a sauna four to seven times weekly, that risk fell by 77%. Researchers also found that the longer people spent in the sauna, the better it was for their hearts.

However, this study examined an association between sauna bathing and heart health, not a cause-and-effect relationship. More research needs to be done regarding the link.

May Keep Your Brain Sharp

In a study of middle-aged Finnish men, heading to a sauna two to three times a week was inversely associated with dementia by 22% and Alzheimer's disease by 20%. Limited, short-term studies suggest that frequent sauna usage changes various biomarkers relevant to brain function including:

• Improved blood vessel function
• Lowered blood pressure
• Reduced inflammation

Can Help You Breathe Easy

One U.K. and Finnish study including nearly 2,000 men looked at the connection between sauna bathing and respiratory conditions. Participants who went to the sauna two to three times or four or more times per week were less likely to develop conditions like COPD, asthma, or pneumonia compared to those who went less.

May Boost Your Mood

Saunas can be helpful for your mood. Though the studies have been smaller, one review indicated that people have reported experiencing a decrease in depression symptoms following sauna use. The authors suggested that the antidepressant effects may result from decreased inflammation. Saunas help with inflammation, and increased inflammation has been associated with cases of depression.

Risks and Precautions

Sauna bathing can be safe for the majority of healthy individuals. However, some risks associated with the practice are:

• Dehydration, which can be worsened by alcohol use during a sauna session
• Fatigue
• Loss of electrolytes like sodium and potassium
• Muscle cramps

Contraindications

If you have a health concern, talk to a healthcare provider before heading into a sauna—especially if you don't regularly go to one. Also, people with or who have experienced the following should avoid sauna use:

• Acute illness with a fever
• Altered or reduced sweat function
• Decompensated heart failure—where the heart has functioning problems, requiring a person to seek immediate medical attention
• Inflammatory skin conditions
• Irregular heartbeat
• Low blood pressured
• Recent heart attack
• Skin problems like cuts or other wounds
• Stroke or transient ischemic attacks (TIAs)
• Unstable angina—chest pain from a lack of blood or oxygen flow to the heart

Saunas During Pregnancy

Extreme heat exposure during pregnancy has been associated with birth defects related to the central nervous system (CNS). For example, one CNS defect is spina bifida—a condition where a baby's backbone doesn't form and close to protect the spinal cord.

However, ongoing research has found that pregnant individuals may not need to avoid saunas altogether. Researchers determined that sitting in a hot bath or a hot but low-humidity sauna for up to 20 minutes may not raise core body temperature.

Still, talk to a healthcare provider, like an OB-GYN, if you're considering using a sauna while pregnant. They can help determine what is right for you, your health, and the health of your pregnancy.

Sauna Tips

Before you go sauna bathing, here are some tips to consider:

• Include cool-down periods during your session. Those cool-down periods might include a practice linked with sauna bathing in Finland: immersing in cold water.
• Stay hydrated. It's essential to drink enough fluids before, during, and after the session.
• Use a sauna no longer than 10 to 15 minutes per session initially. You can use saunas for up to 45 minutes daily if you can participate in the practice. However, you must work your way up to that time. Researchers have suggested going up by five minutes every two to three days.
  

A Quick Review

Using a sauna can be helpful for your physical, mental, and emotional health, offering potential benefits like lower blood pressure and improved mood. If you choose to use a sauna, remember to use tips like staying hydrated and including a cool-down session.

However, sauna bathing is not recommended for everyone. Talk with a healthcare provider about using a sauna if you have health concerns and certain health conditions or are pregnant.