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Regular sauna users cite stress relief as the biggest benefit of saunas. Stress can have a negative impact on health as many diseases are stress-related. Saunas are a warm, usually quiet space and the heat of the sauna relaxes the muscles, improves circulation and stimulates endorphin release – causing an after-sauna glow.

The heat in the sauna helps us to relax and regulates the level of cortisol in our blood. Cortisol is the hormone that is released when we’re stressed, and too high levels of cortisol can lead to a number of health issues such as problems with the immune system and with sleeping. Sauna bathing reduces the levels of cortisol in our blood, and instead it stimulates the production of serotonin. Serotonin is our “happy hormone” that makes us feel good.

The heat of the sauna releases endorphins which have a mild numbing effect and can reduce aches and pains and muscle soreness. Your body temperature will also rise which will cause blood vessels to dilate and increases blood circulation – increasing blood flow and speeding up the healing of minor injuries like bruises or cuts.

Due to the heat of the sauna, the core body temperature begins to rise. Sweat production is primarily designed to cool the body, and is composed of 99% water. However, deep sweating in a sauna can help reduce levels of lead, copper, zinc, nickel, mercury and chemicals - which are all toxins commonly absorbed just from interacting with our daily environments.

Medical research has shown that saunas can significantly reduce recurrence of colds and influenza – and the are also great for clearing the sinuses of anyone who suffers from hay fever. This is because the heat and steam from the sauna produce white blood cells rapidly which kills off viruses. Saunas that use steam as well can help to clear up congestion.

Research has shown that a deeper, more relaxed sleep can result from sauna use. In addition to the release of endorphins, body temperatures that become elevated in the late evening, fall at bedtime. This slow, relaxing decline in endorphins is key in facilitating sleep. Sauna bathers worldwide enjoy the deep sleep experiences resulting from the calming heat of an evening sauna.

Heat bathing is one of the oldest beauty and/or health strategies in terms of cleansing one’s skin. When the body begins to produce sweat via deep sweating, the skin is then cleansed and dead skin cells are replaced - keeping your skin in good working condition. Sweating rinses bacteria out of the epidermal layer and sweat ducts. Cleansing of the pores has been shown to improve the capillary circulation, while giving the skin a softer-looking quality.

In the high temperatures of a traditional woodfired or infrared sauna, skin heats up and core body temperature rises. In response to these increased heat levels, the blood vessels near the skin dilate and “cardiac output/circulation” increases. Medical research has told us that the heart rate can rise from 60-70 bpm (beats per minute) to 110-120 bpm in the sauna (140-150 bpm with more intensive bathing), and can often sink to below normal after the cooling off stage. Regular sauna usage has been shown to reduce the risk of all-cause mortality and fatal cardiac incidents along with reduced risk of stroke and hypertension.

A 25-year study conducted with more than 2,300 participants at the University of Eastern Finland by Dr. Jari Laukkanen and his colleagues revealed regular sauna use (4-7 times per week) at 176 degrees F for 19 minutes lowered the risk for both Alzheimer’s & Dementia.

The Alzheimer’s Association includes sweating as an important way to improve brain health: https://www.alz.org/help-support/brain_health/10_ways_to_love_your_brain

Regular sauna usage helps to improve the body’s regulatory system as your heart rate rises while you are in the sauna. To increase the regulatory system even further, taking a quick, cool shower mixed with sauna intervals will increase your heart rate by as much as 60 per cent.

Saunas relax muscles and soothe aches/pains in both muscles and joints. Under the high-heat provided by a sauna, the body releases endorphins which can minimize pain and is often associated with a “runner’s high.” As the body temperature rises in the heat of the sauna, blood vessels dilate allowing for increased blood circulation, which in turn speeds the body’s natural healing process. After physical activity, use the heat and steam of a sauna to promote muscle relaxation by helping to reduce muscle tension and eliminate lactic acid and other toxins that may be present.

That’s right, you can lose weight while sitting and doing nothing. It’s a miracle. But while this is true to an extent, saunas should not be considered the be-all and end-all of weight loss methods. Saunas can be a supplement to weight loss as it takes a lot of energy to reach the deep sweat process – you can burn up to 300 calories in a session.

While the social benefit is rarely talked about, it’s actually quite important. The sauna can be a private, personal area of relaxation and solitude. However, it can just as easily be a relaxing environment for socializing with family, friends and soon-to-be friends. The sauna room environment is conducive to open, intimate and quiet conversation.