Sauna Health Benefits: What the Research Says

01/19/17

People in Finland and Russia have used saunas for centuries. In the last decade, researchers have started to study what regular sauna use may do for health. Here is a plain-language summary of what is known, and what is not.

Heart health

A large Finnish study that followed more than 2,000 middle-aged men for about 20 years found that men who used a sauna 4–7 times a week had a lower risk of fatal heart disease than men who went once a week (Laukkanen et al., JAMA Internal Medicine, 2015). In the heat, your heart rate rises and blood vessels widen, a bit like light exercise.

Blood pressure

The same research group reported that frequent sauna bathers were less likely to develop high blood pressure over time (Zaccardi et al., American Journal of Hypertension, 2017).

Relaxation and sleep

Many people say they feel calmer and sleep better after a sauna. Surveys of regular sauna users report the same thing, and warm-then-cool routines are a popular way to wind down at the end of the day.

Sore muscles

Heat helps muscles feel looser, which is why many athletes use a sauna after training. Pairing a sauna with a massage is a favorite way to finish a hard week.

Time with people you like

In Finland and Russia, the sauna is a social place. A private session with friends or family is a chance to talk, unplug and spend time together.

What the research does not show

Most of these studies are observational. They show that sauna users tend to be healthier, but they do not prove the sauna is the only reason. A sauna is not a treatment for any disease.

Stay safe

  • Drink water before and after.
  • Avoid alcohol before and during your session.
  • Leave the heat if you feel dizzy or unwell.
  • If you are pregnant or have heart disease, low or high blood pressure or other health concerns, check with your doctor first.

Try it privately in Dedham

Fire and Ice Spa has a traditional Russian banya, an infrared sauna and a dry Himalayan salt sauna, all private. Book online or call 802-347-3423.

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