Sauna Benefits

If you’ve ever tried a sauna, you know there’s something special about stepping into that intense heat and feeling the stress melt away. But did you know that regular sauna use does more than just help you unwind? Thanks to exciting research, it turns out saunas can supercharge your health in ways you might not expect!

The Science Behind Sauna Magic

Sauna bathing has a ton of health perks. Dr. Rhonda Patrick, a leading health researcher, makes a solid case for how saunas can boost longevity and overall well-being—and it's backed by science. One of the most compelling studies on this topic comes from Finland, the land of saunas. The Kuopio Ischemic Heart Disease Risk Factor (KIHD) Study followed over 2,300 middle-aged men from Eastern Finland to explore the link between sauna use and health outcomes. The results? Sauna lovers are living longer, healthier lives!

Live Longer, Stay Stronger

The study found that men who used the sauna two to three times a week were 27% less likely to die from cardiovascular-related causes compared to those who didn’t use the sauna. Even better, those who cranked up their sauna visits to four to seven times a week had a 50% lower chance of cardiovascular death! Talk about heat with benefits.

But the goodness doesn’t stop there. Regular sauna users were 40% less likely to die from any cause of premature death, even when lifestyle factors like exercise and age were taken into account. It's a potent tool for not only heart health but for longevity in general.

Brain Boosting Effects? Yes, Please!

What’s even more surprising is how saunas seem to work wonders on your brain. The KIHD study showed that men who used saunas four to seven times weekly had a 66% lower risk of developing dementia and a 65% lower risk of Alzheimer’s disease. Who knew sweating it out could be a brain boost?

Plus, these frequent sauna users were also 77% less likely to develop psychotic disorders. The benefits weren’t tied to diet, income, or fitness levels either—just the power of heat.

What’s the Secret? Heat Shock Proteins and More

You might be wondering, “How does sitting in a hot room work such magic?” Well, it’s all about something called heat shock proteins (HSPs). These little guys jump into action when your body is under heat stress, helping repair damaged proteins and protect your cells from harmful byproducts like free radicals. They’re like your body's internal repair crew, and saunas are their workshop!

When your body faces heat stress—like a sauna session—it triggers the release of HSPs. Studies have shown that after just 30 minutes in the heat, levels of these proteins jump significantly, repairing damaged cells and improving mitochondrial function, the powerhouse of your cells.

This cellular defence mechanism helps protect against neurodegenerative diseases like Alzheimer’s and Parkinson’s, as well as cardiovascular issues. Heat exposure also activates a transcription factor called Nrf2, which helps regulate genes involved in anti-inflammatory and antioxidant responses. It’s like a reset button for your body!

A Heat-Powered Fountain of Youth?

Sauna use doesn’t just work on your heart and brain—it has anti-aging benefits too! FOXO3 proteins, which play a key role in healthy aging, get activated during heat stress. These proteins help repair DNA, suppress tumours, and even prevent protein aggregation, which is linked to diseases like Alzheimer's and Huntington's. Essentially, saunas help your cells stay younger, longer.

Sweat It Out for Balance

One more thing: saunas can help with inflammation. We often hear that inflammation is the root of many chronic diseases, and balancing it is key. Sauna use increases levels of IL-6, a cytokine involved in inflammation, which also triggers the release of the anti-inflammatory molecule IL-10. This delicate balance helps manage the body's immune response and can even contribute to the insulin-sensitizing effects of exercise.

Time to Embrace the Heat!

So, next time you think about skipping the sauna at your gym, think again! The benefits go far beyond relaxation. From increasing your lifespan to boosting brain power and reducing inflammation, regular sauna use is a simple yet powerful tool for better health.

Feeling inspired? I know I am! Grab a towel and hit the sauna—you’re giving your body and brain a reason to thank you.

For more in-depth insights on sauna benefits, check out Dr. Rhonda Patrick’s research on https://www.foundmyfitness.com/topics/sauna

Sauna use and Perimenopause

Sauna use has been studied for their benefits on various health aspects that overlap with perimenopausal symptoms.

Mood Improvement and Stress Relief: Perimenopausal women often experience mood swings, anxiety, and stress. The relaxing effect of sauna sessions can help lower cortisol levels (the stress hormone) and improve overall mood. Saunas can promote the release of endorphins, the body's "feel-good" hormones, leading to enhanced relaxation and reduced anxiety.
Improved Sleep: Many women in perimenopause struggle with sleep disturbances due to hormone fluctuations. Sauna use, especially in the evening, can help improve sleep quality by relaxing the body and triggering a calming effect post-sauna. This may help reduce insomnia, which is common during perimenopause.
Joint and Muscle Pain Relief: Perimenopausal women sometimes experience joint and muscle pain, especially as oestrogen levels fluctuate. The heat from saunas increases blood circulation, which can help ease joint stiffness and muscle tension.
Enhanced Circulation: Sauna use improves blood flow, which may help alleviate the cold hands and feet that some perimenopausal women experience as a result of changes in circulation due to hormone shifts.
Hormonal Balance: Infrared saunas can help the body detox by promoting heavy sweating, which some believe can help balance hormones, although research on this is limited. Detoxification may help reduce some symptoms of perimenopause, including bloating or fatigue caused by hormone fluctuations.

So which sauna then?

The debate between infrared saunas and traditional Finnish saunas has sparked plenty of discussion, and the answer to which is better largely depends on personal preferences and specific health goals. Let's break explore the differences:

Finnish (Traditional) Saunas

A Finnish sauna, often referred to as a "traditional sauna," heats the air around you to raise your body temperature. Temperatures in these saunas typically range from 65-90°C (150-195°F) with relatively low humidity. You sit in a wood-panelled room and can add water to hot stones to create steam, increasing humidity and making the heat feel even more intense.

Benefits of Finnish Saunas:

Heat Shock Proteins (HSPs): Finnish saunas rely on high ambient temperatures, which trigger the production of HSPs. These proteins help repair damaged cells and protect against stress, providing benefits for heart health, longevity, and inflammation reduction.

Sweating & Detoxification: The intense heat causes heavy sweating, which is believed to help flush out toxins through the skin.

Cardiovascular Benefits: As your heart works harder to cool your body, it's akin to a mild cardiovascular workout. Studies have shown that frequent sauna users have reduced risks of heart disease and stroke (as shown above).

Mental Relaxation: The ritual of a Finnish sauna (pouring water on the stones, the heat, the dry air) has cultural and mental health benefits, often linked to relaxation and a sense of well-being.

Infrared Saunas

Infrared saunas, on the other hand, use infrared light to heat your body directly rather than the air around you. These saunas typically operate at a much lower temperature range, around 48-60°C (120-140°F ), but the infrared rays penetrate your skin more deeply.

Benefits of Infrared Saunas:

Deeper Tissue Penetration: Infrared heat penetrates the body more deeply (up to 1.5 inches into muscle tissue), which can lead to greater detoxification, improved circulation, and relief from muscle pain or stiffness. This makes infrared saunas a popular choice for people with chronic pain, like arthritis, or athletes looking for muscle recovery.

Lower Temperatures: If you find the intense heat of a traditional sauna too much, infrared saunas offer a more comfortable experience while still producing a good sweat. You get many of the benefits without feeling overwhelmed by the heat.

Energy Efficient: Infrared saunas usually use less energy and heat up faster than traditional saunas, making them a more eco-friendly and convenient option.

Weight Loss Claims: Some users and manufacturers claim that infrared saunas help burn more calories because the body works to cool itself down, though the evidence for weight loss specifically from infrared sauna use is still debated.

Which is Better?

The answer depends on what you’re looking for:

For Cardiovascular Health & Longevity: Traditional Finnish saunas might be the better option. Studies, like those from Finland, show significant heart health and longevity benefits from traditional sauna use.

For Muscle Recovery & Pain Relief: If you’re an athlete or suffer from chronic pain or stiffness, infrared saunas may be more beneficial due to their deeper heat penetration into muscles and joints.

For Detox & Relaxation: Both saunas can induce heavy sweating and detox, though infrared saunas may provide a less intense, more prolonged sweating session at lower, more tolerable temperatures.

Ultimately, it’s about personal preference.

Both saunas offer great health benefits, but they work in slightly different ways. If you love intense heat and want a more authentic sauna experience with heart health benefits, the Finnish sauna is likely the better option. On the other hand, if you want a gentler heat that penetrates deeply, is easier to tolerate, and may be better for muscle pain and recovery, infrared saunas are worth considering.