Getting your sweat on in the sauna not only feels great, but also provides a wide range of health benefits, including:

1. Stress relief

While your stress hormone, cortisol, may increase initially during a sauna session, studies have shown that cortisol typically drops 25% below average levels immediately after sauna use. The heat from the sauna can also help release tension in the body and promote more restful sleep.

2. Improved cardiovascular health

Many of the physiological effects of saunas mimic those experienced during moderate to intense aerobic exercise. Exposure to high temperatures induces protective responses that improve cardiovascular health, such as increased heart rate, lowered blood pressure, and enhanced blood flow.

According to a study observing 2,000 middle-aged men in Finland, those who used saunas two to three times per week had a 27% reduction in cardiovascular-related mortality compared to those who used saunas once per week. Furthermore, men who used saunas four to five times per week had a 50% reduction in cardiovascular-related mortality.

3. Pain and sore muscle relief

Sauna use can ease sore muscles and pain, as the heat causes blood vessels to relax and dilate, increasing blood flow to sore muscles or painful joints. For this reason, saunas may benefit those with chronic pain or arthritis.

In a study on infrared sauna use with patients who had rheumatoid arthritis and ankylosing spondylitis, both pain and stiffness decreased significantly, with clinically and statistically significant improvements.

4. Enhanced cognition

The high heat exposure experienced during sauna use increases the expression of brain-derived neurotrophic factor (BDNF), which supports the creation of new neurons in the brain and improves blood flow to the brain. Sauna use can also trigger the production of heat shock proteins, which help protect the brain from injury and disease.

According to the same Finnish study, men who used saunas four to seven times per week had a 66% lower risk of developing dementia and cognitive-related diseases compared to those who used saunas only once per week.

5. Improved immune system

Heat shock proteins produced by the body in response to high temperatures can enhance the immune response. Additionally, studies have shown an increase in white blood cell counts after sauna use, indicating a boost in the body's immune defense.

In a study on the incidence of the common cold, the control group who did not use saunas experienced nearly twice as many colds over a six-month period compared to those who used saunas regularly. 

Sources:

Infrared sauna in patients with rheumatoid arthritis and ankylosing spondylitis

Regular Sauna Bathing and the Incidence of Common Colds

Sauna bathing is inversely associated with dementia and Alzheimer's disease in middle-aged Finnish men 

Association between sauna bathing and fatal cardiovascular and all-cause mortality events

Sauna use as a lifestyle practice to extend healthspan

Effects of sauna on immune function

*Please consult your healthcare provider for medical clearance before sauna usage.