Ah, the ubiquitous mantra of sauna enthusiasts: "It's so good for you!" But amidst the nods of agreement, do we understand the science behind it? Sure, we feel relaxed, but what's really going on inside our bodies? Let’s dig a little deeper.
Heart Health
The heat in the sauna raises your heart rate and causes blood vessels to expand, improving circulation. This increased blood flow delivers oxygen and nutrients more efficiently to tissues and organs, boosting overall cardiovascular health.
In a study of over 2,000 middle-aged Finnish men (opens in a new tab), frequent sauna bathing, particularly four to seven times per week, was linked to a significant reduction in the risk of sudden cardiac death, fatal coronary heart disease, fatal cardiovascular disease, and all-cause mortality. These findings suggest that regular sauna use may offer protective benefits for heart health and overall mortality.
Easing Pain
This improved circulation that we mentioned can also help reduce inflammation and alleviate muscle tension, making it particularly valuable for those with conditions like arthritis or muscle pain.
Dementia and Alzheimer’s Disease
There is emerging research to suggest regular sauna may lower your risk of developing dementia and Alzheimer’s disease. A 2016 study from the University of Eastern Finland (opens in a new tab) found that men who used a sauna two to three times a week had a 22% lower risk of dementia, while those who used it four to seven times weekly were 66% less likely to develop Alzheimer’s or dementia over 20 years. While more research is needed, these findings suggest that sauna bathing may contribute to long-term brain health.
Stress Relief
Sauna has been shown to decrease levels of cortisol, the body's primary stress hormone, while increasing the production of endorphins, natural feel-good chemicals that promote a sense of well-being. A similar response is generated by exercising, "so it is lovely that you can sit in the sauna and get these benefits”, says Dr Nicola Stoke (opens in a new tab), anaesthetic and intensive care doctor and medical officer for the British Sauna Society.
Hormesis
Dr Nicola Stoke is a champion of the multiple health benefits of sauna and suggests they can be closely linked to a process called hormesis, which involves positively stressing the body in very small amounts. As the body's temperature rises in response to the sauna's heat, it initiates a series of protective mechanisms, such as the aforementioned improved circulation, and the activation of heat shock proteins. These adaptations not only help the body cope with the immediate stress but also provide long-lasting benefits, “recalibrating the apparatus so that it works well”, says Dr Nic.
It’s clear that regular sauna sessions may offer many health benefits, from improved circulation to reduced stress. So, why not embrace the heat and experience the transformative power of sauna for yourself?
Find Community Sauna Baths on RLS
Community Sauna Baths is an RLS Partner, a not-for-profit Community Interest Company bringing affordable, inclusive sauna and cold plunge to London. With sites across the city, it creates welcoming spaces for rest, connection and wellbeing, while reinvesting all profits into community initiatives, concessions, social prescribing and outreach programmes. Run Love Sprint members can find Community Sauna Baths in RLS Rewards.
