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While the jury’s still out on whether or not regular sauna use can lead to long-lasting weight loss on its own, it definitely can ramp up your metabolism to help you burn more calories. It’s believed to work by increasing your body temperature1, leading to increased cardiac output and a higher heart rate. This causes your body to work harder, resulting in a quicker metabolism.

Sauna health benefitsTypes of saunaVs. Steam roomHow to use the saunaHot-cold therapyTipsOther perspectives The mindbodygreen POVWho shouldn't use saunas

October 29, 2023

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Sauna bathing has long been a staple in Finnish culture. Within the past few years, saunas have become a hot (pun intended) trend in other parts of the world too, thanks to their many well-being benefits. Intentional heat exposure seems to have a profound impact on cardiovascular and metabolic health—but what, exactly, is it about heat that's so good for us? And how can we best use it to our advantage without going too far?

Let's soak in the science of how sauna benefits our mood, heart health, longevity, and more, and share some protocols for making the most out of your next sweat session.

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The need-to-knows:

The science of saunas is very strong: Research shows that the deliberate heat exposure of saunas can support mood and mental health, boost cardiovascular health and immunity, and help you live longer—though most studies have been conducted on Scandinavian populations.

The time and temperature are important: Research suggests that using a sauna that's 80-100 degrees Celsius 2-3 times a week for 15-20 minutes at a time is ideal.

Safety first: Be sure to hydrate before and after using a sauna to avoid potentially serious issues like heat stroke. If you start to feel dizzy or lightheaded in a sauna, get out immediately.

Benefits of saunas

Saunas offer a long list of benefits that extend far beyond helping you relax. Here are a few of the top health perks that are backed by science.

1.

They speed up metabolism

While the jury’s still out on whether or not regular sauna use can lead to long-lasting weight loss on its own, it definitely can ramp up your metabolism to help you burn more calories. It’s believed to work by increasing your body temperature1, leading to increased cardiac output and a higher heart rate. This causes your body to work harder, resulting in a quicker metabolism.

In one 2019 study, researchers evaluated the effects of repeated dry sauna use in overweight, sedentary young men. The study involved four 10-minute sauna sessions with a 5-minute cool-down break in between. In the first 10-minute session, participants burned around 73 calories on average. However, by the final session, their calorie expenditure had almost doubled2, and they were burning around 134 calories on average.

2.

They support cardiovascular health in a big way

Setor Kunutsor, M.D., Ph.D., an associate professor at the University of Leicester who has conducted extensive research on saunas, tells mindbodygreen that sauna use may be associated with several heart-healthy benefits, including a reduced risk of heart disease and hypertension (aka high blood pressure).

He explains that heat exposure works by easing inflammation3, reducing oxidative stress, and decreasing lipid and blood pressure levels. It might also help reduce stiffness in the arteries4 and improve the function of the cells that line the blood vessels.

Interestingly, one study published by Kunutsor and colleagues found that more frequent sauna use (4-7 times a week) was linked to a lower risk of fatal cardiovascular events (such as heart attack or stroke) in men and women.

Another study showed that regular sauna bathing could boost the benefits of exercise5 by enhancing its effects on cholesterol levels, systolic blood pressure, and cardiorespiratory fitness.

3.

Regular sauna may lengthen lifespan

Hitting the sauna regularly might help you live longer by reducing your risk of fatal cardiovascular events and stroke, according to longevity specialist Darshan Shah, M.D.

In fact, research shows that repeated sauna use helps optimize your body’s response to heat exposure6, thanks to a biological process known as hormesis. Hormesis is a short-term stressor that triggers an assortment of protective mechanisms to promote cell repair and protect against other stressors, which may lead to a longer lifespan.

According to one review, frequent sauna bathing may also support longevity7 by enhancing the effects of other beneficial lifestyle factors (such as physical activity) or offsetting the adverse effects of risk factors like high blood pressure or inflammation.

One study published in The Journal of the American Medical Association followed over 2,300 middle-aged Finnish men over an average of 20 years. Researchers found that increased frequency of sauna use was tied to a lower risk of premature death8, plus a decreased risk of sudden cardiac death, fatal coronary heart disease, and fatal cardiovascular disease.

Another study on 1688 adults found that those who used a sauna 2-3 times a week were 27% less likely to die of a cardiovascular event9 than those who went once a week. And those who went 4-7 times were over 50% less likely to die from a cardiovascular event.

4.

Lots of people hop in the sauna right after hitting the gym, and for good reason. Heat exposure can help reduce cell damage and increase the expression of heat shock proteins, which boost protein synthesis and stimulate muscle growth.

Saunas can also improve circulation by increasing production of nitric oxide (a compound that dilates the blood vessels) to help accelerate post-workout recovery.

If you frequently find yourself feeling under the weather, making the sauna a regular part of your routine might help.

According to Kunutsor, not only can sauna sessions alleviate inflammation and increase immune function, but they may also protect against a slew of issues like asthma, pneumonia, and the common cold.

In addition to promoting the health of your body, promising research suggests that sauna bathing might even help keep your brain healthy too. Kunutsor tells mindbodygreen that it works by supporting neurogenesis, or the formation of new neurons in the brain.

He notes that heat exposure can also increase the expression of brain-derived neurotrophic factor, a type of protein needed to maintain memory and learning.