Health Benefits of Saunas

Saunas have been around for 1000s of years. The Finnish saunas date back to BC and today Finland has 3 million saunas serving a population of 5 million. Most Finns have a private sauna in their home or apartment building. 90% of Finns take a sauna at least once a week. The ancient Romans and Greeks had a Bathhouse while the Turkish had a Hammam during the Ottoman Empire. Native Americans have sweat lodges. Russian Banyas also date back centuries. The Japanese invented the infrared sauna in 1965. As you see many cultures across the globe have historically used saunas. A post-workout sauna has many benefits for your mind and body as its a great workout for your heart and blood vessels. It has become part of my weekly wellness schedule.

I've been to the famous Cagaloglu Hamami in Turkey (above) and the tiny Russian Bath House in NYC (established 1892) in the East Village while I was in college. There are three types of sauna: a Dry Heat Sauna (Finnish) is a wooden room that uses dry heat from a wood-burning stove, heated rocks, or an electric heater. Temperatures are 160-200F and humidity is 5-20%. A Steam Sauna (Turkish) are heated by a combination of hot water and steam. Infrared Sauna uses infrared heaters (light panels) to emit radiant heat and are a lower temperature. Lady Gaga uses one daily to help her chronic pain.

Finland has done a lot of research and studies on the benefits of saunas. They have found that it lowers the risk of cardiovascular issues and inflammation. Frequent sauna use is correlated to less cardiac events and lower mortality. It is a big part of their culture and tradition thus must be a connection why Finland is ranked one of the happiest countries in the world.

Benefits

Saunas are more than just relaxing, they’re a workout for your heart and blood vessels. The high heat makes your blood vessels expand, which helps lower blood pressure and supports cardiovascular health, similar to the effects of exercise. Sauna sessions also help drain your lymphatic system and give your kidneys a break, assisting in the removal of heavy metals from your body.

Your muscles benefit too. Heat exposure supports muscle recovery and growth, while also triggering endorphin release that can lift your mood. Regular use reduces inflammation, improves longevity, and has been linked to a lower risk of serious cardiovascular problems, including coronary heart disease, stroke, and sudden cardiac death. Research from Finland found that people who use a sauna four times a week for 20 minutes had a 50% lower risk of stroke, heart disease, and Alzheimer’s. Sweating also detoxifies the body, and the sauna’s effect on serotonin and dopamine can make you feel calmer, lowering resting heart rate and blood pressure.

Saunas can also improve sleep. The deep relaxation, reduction in stress-related cortisol, and the cooling-off period after a session signal to your brain that it’s time to rest. Regular sessions two to three times a week are linked to more deep sleep.

Skin Benefits

Regular sauna use can also boost your skin’s appearance. Sweating helps naturally exfoliate dead skin cells and reduce puffiness, and some evidence suggests the heat may stimulate collagen production. Saunas can help with conditions like psoriasis. Overall saunas leaving your skin looking healthier and more youthful.

At my gym the typical sauna session for many is: walk in, fully clothed with shoes. Listen to music or scroll IG for 3 minutes. Get up and walk out. WRONG!

How To Use

Do not bring your iphone into the sauna. The high heat and humidity of a sauna can cause permanent damage to your iPhone, reducing its lifespan and performance.

You want as little clothing as possible so the skin has direct exposure to the sauna heat. A swimsuit or just a towel is best.

Be sanitary and bring a towel to sit on, it ensures cleanliness soaking up your sweat.

Go barefoot or wear shower shoes. Street shoes is just bad etiquette as it tracks in dirt.

Avoid eating 2 to 3 hours before you go.

Drink lots of water before you go.

Rehydrate after the sauna and don’t eat for an hour.

Before entering the sauna, remove any lotions, creams, or makeup. These products can mix with sweat and clog your pores.

Always make sure to remove any metal jewelry, including earrings and rings before entering the sauna. Metal can heat up rapidly and could burn your skin when exposed to high temperatures.

Lying down on the bench is the best position as it keep the body temperature even across the body.

Moisturize your skin after you sauna.

Buy yourself a spa towel wrap so you won't have to deal with towels that are too small. I bought two from amazon and returned, this is worth the price!

Timing

The more often I go, the better I feel. I go 4x a week for 10 minutes but working up to acclimatize to stay longer. On the wall of my sauna is a 15 minute hourglass timer filled with sand. I noticed that no one else has even seen it! You flip it over to start counting down the minutes.