The 8 Health Benefits of Saunas

health benefits of saunas

Saunas have long been valued in various cultures for their health and wellness benefits, with modern science affirming their positive impact on physical recovery and mental well-being.

Regular sauna use can significantly boost growth hormone levels, reduce cardiovascular mortality risk, improve skin health, elevate mood, increase metabolism, foster mental resilience, promote detoxification, and strengthen the immune system.

These benefits make sauna sessions a powerful addition to anyone’s health routine, offering a holistic approach to enhancing overall well-being and performance.

Key Takeaways:

  1. Sauna use can lead to a significant increase in growth hormone levels, aiding in fat loss and muscle recovery.
  2. Regular sauna sessions are linked to a reduced risk of cardiovascular events, with optimal benefits seen in sessions lasting more than 19 minutes.
  3. Saunas improve skin health by activating heat shock proteins and promoting detoxification.
  4. Exposure to sauna heat enhances mood and well-being through the release of endorphins and dynorphins.
  5. Following sauna sessions with cold exposure, as per the Søberg Principle, can significantly boost metabolism.
  6. Sauna use teaches mental resilience by training the body and mind to adapt to stress.
  7. Saunas support the body’s detoxification process by inducing sweat to eliminate toxins.
  8. Regular sauna sessions can stimulate the immune system, enhancing its infection-fighting capabilities.

1. Boosts Growth Hormone Levels

One of the most significant benefits of sauna use is its ability to boost growth hormone levels, which plays a crucial role in metabolism, fat loss, and muscle recovery.

Research has shown that sauna sessions can lead to a massive 16-fold increase in growth hormone, especially beneficial for those engaged in intense physical activities like weight training and martial arts.

2. Reduces Risk of Cardiovascular Events

Regular sauna use has been linked to a reduced risk of dying from cardiovascular events. Studies indicate that the more frequently you use the sauna, the better. Engaging in 30-minute sauna sessions one to seven times per week can significantly decrease the likelihood of cardiovascular-related mortality, with a 27% reduction for two to three times per week and up to a 50% reduction for four or more times per week.

However, for maximum effect, according to this studyOpens in a new tab., people who stayed in the sauna for more than 19 minutes had the most robust cardiovascular health benefits, and participants who stayed in the sauna for less than 11 minutes still had positive effects but they didn’t reap all the benefits.

3. Improves Skin Health

The intense heat from saunas can help improve skin health by repairing broken proteins and misfolded proteins through the activation of heat shock proteins.

Additionally, sauna use promotes detoxification, sweating out impurities and potentially improving conditions such as acne.

4. Enhances Mood and Well-being

Sauna sessions can trigger the release of endorphins and dynorphins, leading to an improved mood and overall sense of well-being.

The experience of heat stress followed by the relief it brings can make pleasurable events in real life feel even more satisfying.

5. Increases Metabolism

Exposure to the cold after a sauna session, as per the Søberg Principle, can significantly increase metabolism. This principle suggests ending your wellness routine with cold exposure to activate the body’s warming programs related to metabolism, enhancing the benefits of sauna use.

6. Stimulates Mental Resilience

Both heat and cold exposures require mental resilience and can be a form of mental training. The discomfort experienced during sauna sessions, followed by cold plunges, teaches the body and mind to endure and adapt to stress, potentially improving your response to stressors in everyday life.

7. Promotes Detoxification

Saunas can aid in the body’s natural detoxification process. By inducing sweat, saunas help eliminate toxins, including heavy metals and other impurities, through the skin, which is one of the body’s primary excretory organs.

8. Supports Immune System

Regular sauna use can have a positive effect on the immune system. By inducing an artificial fever state, saunas can stimulate the immune system, enhancing its ability to fight off infections and diseases.

Incorporating sauna sessions into your health and wellness routine can offer a multitude of benefits, from physical recovery and detoxification to mental health and immune support. Whether you’re an athlete looking to enhance recovery or someone seeking to improve overall well-being, the sauna can be a powerful tool in your wellness arsenal. Remember, as with any health practice, moderation is key, and it’s important to listen to your body to reap the maximum benefits without overdoing it.

FAQ – Sauna Health Benefits


Jussi Yli-Korhonen

Jussi is an online marketing expert, an entrepreneur, and the founder of Jussi is a sauna-loving guy from Finland, the birthplace of saunas. The traditional wood-fired saunas are his favorite but he's visited dozens of different types of saunas in over 20 countries.

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