10 Benefits of Using a Sauna Daily

In today’s fast-paced world, more and more people are recognizing the importance of health and body recovery. Against this backdrop, saunas, as an ancient and effective therapy, are gaining popularity and attention. Saunas are not just a way to relax the mind and body; they also have numerous scientifically proven health benefits, covering everything from muscle recovery to psychological resilience. Here are the 10 benefits of using a sauna daily:

Promotes Muscle Recovery and Improves Blood Flow

Using a sauna has numerous benefits for muscles and can help improve blood flow. While you might feel discomfort in the sauna, it provides significant health benefits, many of which extend to your workouts and even improve body composition. For instance, regular sauna use can speed up post-exercise recovery for several reasons, one being that saunas improve blood flow by heating the body. The heat causes blood vessels to relax and dilate, making it easier for the cardiovascular system to pump blood throughout the body. Research also shows that regular sauna use can improve endothelial function, which is the function of the thin membrane lining the heart and blood vessels.

Increases Growth Factors

Additionally, studies show that sauna use increases levels of IGF-1 (Insulin-like Growth Factor 1), a hormone crucial for growth and recovery. One study found that IGF-1 levels increased by 142% during sauna use. While there’s debate over how much IGF-1 increase can speed recovery, the combination of improved blood flow and elevated IGF-1 makes it easy to understand why recovery is faster after using a sauna.

We are a high quality sauna room manufacturer and supplier from China!

Improves Mood and Anti-Depression Effects

Saunas also have significant benefits for mood. If you suffer from depression or just want to improve your mood, saunas might help. This is because sauna use increases beta-endorphins in the blood, creating a sense of euphoria. Whole-body heat therapy has been shown to improve depression symptoms in cancer patients through the same process. A randomized controlled double-blind study on depression indicated that a single session of raising core body temperature to 101.3°F (about 38.5°C) produced acute antidepressant effects lasting six weeks. This clearly has a powerful psychological impact, especially if you regularly use a sauna, highlighting another of the 10 benefits of using a sauna daily.

Relieves Pain and Reduces Inflammation

Beyond muscle recovery, saunas can also relieve pain. They achieve this by increasing the release of anti-inflammatory hormones like adrenaline, noradrenaline, cortisol, and IGF-1. For instance, a study found that combining sauna use with other treatments helped treat rheumatoid arthritis. Another study found that sauna therapy reduced pain in fibromyalgia patients. Regarding exercise and delayed onset muscle soreness (DOMS), while there is much anecdotal evidence that heat therapy helps reduce post-exercise soreness, we lack sufficient concrete evidence to draw conclusions. However, saunas likely reduce muscle soreness by improving blood flow and releasing endorphins (opioid-like chemicals that act as natural pain relievers), which is one of the key 10 benefits of using a sauna daily.

Enhances Cognitive Performance and Mental Health

Saunas can also help improve cognitive performance. Heat stress increases the expression of brain-derived neurotrophic factor (BDNF), a protein critical for cognitive health. BDNF helps regulate synaptic plasticity, aiding communication between neurons and supporting learning and memory formation. Studies show that BDNF is also involved in muscle repair and the growth and development of new muscle tissue. Furthermore, it can help combat cognitive decline associated with aging. A study on Finnish men found that those who used a sauna four to seven times a week had a 65% lower risk of Alzheimer’s disease compared to those who used a sauna once a week. This significant reduction in risk is one of the impressive 10 benefits of using a sauna daily.

Reduces Stress Levels

Saunas can also lower stress levels. Chronic stress is well known to be harmful to health, associated with cardiovascular disease, Alzheimer’s, diabetes, depression, asthma, gastrointestinal problems, and more. Studies show that sauna use can reduce cortisol levels, the primary stress hormone in the body. Additionally, sauna use can increase BDNF, which benefits learning, memory, and stress levels. Lower BDNF levels are linked to depression and anxiety, so by increasing this unique protein in the brain, you can reduce stress. For maximum benefits, focus on your breathing while using the sauna, as deep breathing exercises also help reduce stress, adding another to the 10 benefits of using a sauna daily.

Improves Skin Health

Saunas can also provide numerous external benefits. For example, saunas can improve the health and appearance of your skin. Studies show that regular sauna use has positive effects on skin health, particularly in surface pH and hydration. One study found that sauna use reduced sebum on participants’ foreheads, which may benefit oily and acne-prone skin. However, remember that sweating can cause the body to secrete zinc, which is why 21% to 43% of athletes have low zinc levels. Therefore, if you’re an athlete or regularly use saunas, especially both, it’s important to get enough zinc. You can supplement zinc or, better yet, obtain it through food. Foods high in zinc include oysters, beef, chicken, tofu, lean pork chops, hemp seeds, and lentils, making improved skin health one of the 10 benefits of using a sauna daily.

Aids in Weight Loss

Sauna use also helps with weight loss. While most weight loss appears as water weight, which is why athletes use saunas to lose weight, boxers and wrestlers use saunas to drop weight to enter a lower weight class, but these effects are temporary. When you rehydrate after sweating, the lost water weight is reabsorbed. Although sauna use can help with weight loss by increasing heart rate, the effect is limited. Sitting for 30 minutes at room temperature burns 40 calories, while in a hot sauna, it’s 60 calories, which is not much of a difference. Going to the gym or doing any type of exercise burns more calories. Sauna use may help with weight loss by increasing heat shock protein levels. Heat shock proteins are present in all cells and are crucial for essential cell maintenance, playing important roles in immune function, cell signaling, and cell cycle regulation. Sauna use can increase these heat shock proteins, which according to animal studies, may help reduce fat, but this effect requires more research due to a lack of evidence showing similar benefits in humans. Even if applicable, the effect would not be as significant as dieting or exercising, so weight loss will mainly be water weight, which can help reduce bloating and make the skin look thinner and more vascular.

Benefits Heart Health

The impact of saunas on the heart is also significant. Sauna use can benefit the heart in several ways, such as reducing arterial stiffness, improving lipid profiles, and lowering blood pressure. Research supports the cardiovascular benefits of heat therapy. For instance, a 2015 study involving Finnish men found a link between sauna use and reduced risk of fatal cardiovascular events. Participants who used saunas four to seven times a week had a 48% lower risk of heart disease or heart attacks compared to those who used a sauna once a week. The researchers noted that more studies are needed to determine the mechanisms linking sauna use to cardiovascular health improvements. A follow-up study in 2018 provided further understanding, suggesting that these benefits might result from improved heart muscle contractions, reduced arterial stiffness, lower blood lipids, and decreased blood pressure, all contributing to the 10 benefits of using a sauna daily.

Indoor and outdoor saunas available

Extends Lifespan and Enhances Athletic Performance

Another benefit of regular sauna use is increased lifespan, meaning it can help you live longer. The 2015 study mentioned earlier not only found a reduction in cardiovascular events but also discovered that more frequent sauna use was associated with lower all-cause mortality. Researchers noted that this reduced risk of all-cause mortality was independent of traditional risk factors. While the exact mechanisms are still uncertain, heat therapy might extend lifespan by stimulating heat shock proteins. Indeed, evidence suggests that repeated exposure to heat stress increases heat shock protein levels in fruit flies and significantly extends their lifespan. Of course, data from fruit flies might not apply to humans, and we have limited high-quality data on the impact of heat shock proteins on human lifespan. However, saunas do improve lifespan by benefiting the heart, blood vessels, and even the nervous system. Equally important, saunas can enhance athletic performance. Regular sauna use can boost performance in endurance sports. Training the body to operate optimally in high-temperature environments, such as a sauna or steam room, is known as hyperthermic conditioning, particularly beneficial for endurance athletes. For example, athletes living in moderately low temperatures can prepare for competitions in hotter climates by using saunas regularly, improving their heat acclimatization and performance. The same principle applies to other endurance activities, especially as steam rooms can help optimize respiratory system function. Since oxygen is the primary energy source for many endurance activities, optimizing the cardiorespiratory system can enhance performance.

Conclusion

These are the 10 benefits of using a sauna daily. As mentioned, sauna use can temporarily speed up weight loss, but mostly by reducing water weight. To truly improve body composition and health, sauna use should be combined with a good diet and exercise plan. You can even use the sauna to warm up and promote blood flow before exercise or relax muscles and speed recovery after a workout.