Written by: Annabel Ackroyd
Saunas have been used for centuries as a way to relax, unwind, and promote wellbeing. More recently, they’re gaining popularity, with claims that they can improve recovery, reduce pain, enhance cardiovascular health, and even increase longevity.
Growing bodies of research supports Sauna Therapy, particularly for cardiovascular health and general wellbeing. However, not every claim you see on social media is backed by strong evidence!
What is a sauna?
A heated room designed to expose the body to high temperatures, typically between 70°C and 100°C, although this varies depending on the type of sauna.
The heat raises your core body temperature, increases your heart rate, and promotes sweating. This creates physiological responses that are similar to those seen during moderate exercise, including an increase in circulation and changes in the cardiovascular system.
Different types of saunas
1. Dry sauna
Traditional dry saunas use either a wood-burning stove or an electric heater. They operate at high temperatures with relatively low humidity and are the most commonly studied type of sauna.
2. Steam sauna
Also known as steam rooms or steam baths, these saunas use moist heat with very high humidity. While they generally operate at lower temperatures than dry saunas, the humidity creates a very different experience.
3. Infrared sauna
These saunas use infrared light to warm the body directly rather than heating the surrounding air. They typically operate at lower temperatures, making them a popular option for people who find traditional saunas too intense.
Current research suggests that all three types offer similar health benefits but most of the long-term research is conducted using traditional dry saunas.
What does the research say?
Cardiovascular benefits
● Improves circulation.
● Lowers blood pressure over time.
● Improves cardiovascular fitness.
● Better blood vessel function.
Large long-term studies show that people using saunas several times each week have lower rates of cardiovascular disease.
It’s important to remember that these studies show an association, not direct cause and effect. People using saunas regularly may also be more physically active or engage in other healthy lifestyle behaviours that contribute to these outcomes.
Recovery after exercise
Athletes often use saunas as part of their recovery routine. Heat increases blood flow, promotes relaxation, and may reduce feelings of muscle stiffness after exercise. Many people say they feel refreshed and less sore following a sauna session.
However, while sauna use may improve how you feel, current evidence suggests we shouldn’t view it as a replacement for the foundations of recovery:
● Quality sleep.
● Good nutrition.
● Adequate hydration.
● Appropriate training and recovery.
Pain relief
Emerging research suggests sauna therapy may reduce pain and stiffness in some people living with chronic musculoskeletal conditions, including osteoarthritis and fibromyalgia.
The increased circulation, muscle relaxation, and warmth may temporarily reduce pain and improve movement, which can make it easier to stay active.
While promising, sauna therapy should be one part of a broader management plan rather than a stand-alone treatment.
Sleep and mental well-being
Frequently people simply report feeling better after a sauna, and there is growing research to support this. The heat encourages slower, deeper breathing and promotes relaxation of the nervous system, making sauna use a helpful addition to a healthy evening routine for some people.
Other potential benefits
Researchers continue to investigate other possible health benefits of regular sauna use, including:
● Reduces risk of dementia and Alzheimer’s disease.
● Improves asthma symptoms (particularly with steam saunas).
● Improves skin hydration and appearance.
● Support for weight management through increases in energy expenditure.
While these findings are encouraging, we need more high-quality research before firm conclusions can be made.
Are saunas safe?
For most healthy adults, saunas are considered safe when used appropriately.
If you have heart disease, uncontrolled blood pressure, or have another significant medical condition, speak with your GP before using a sauna.
Current evidence suggests that regular sauna use can improve cardiovascular health, promote
relaxation, enhance sleep, and may help reduce muscle soreness and chronic pain for some people.
Like any health intervention, the greatest benefits occur when sauna therapy is combined with the fundamentals of good health: regular exercise, strength training, quality sleep, balanced nutrition, and staying hydrated.
Other blogs you may find useful: Infrared Saunas