The Science of Saunas: Real or No Big Deal?
Welcome to the beginning of a new series I like to call “Real or No Big Deal,” where I explore holistic health trends and examine whether their benefits are truly real or just no big deal. Each trend will be rated as follows:
Real → highly effective, backed by science
Meh → somewhat helpful, but not essential
No Big Deal → mostly placebo, with minimal real impact
We’ll kick off the series with saunas. Saunas have been used for thousands of years, from the steamy rooms of Finland to the traditional sweat lodges of Indigenous peoples. Recently, they’ve surged in popularity as a wellness trend, promising detoxification, relaxation, and even longevity.
But what does the science actually say? Is sauna bathing a legitimate health practice, or is it mostly a soothing placebo? Let’s dive in.
What Happens in a Sauna?
When you sit in a sauna heated between 150–195°F (65–90°C), your body temperature rises, making you sweat. This heat exposure triggers several physiological responses, including increased heart rate and improved circulation, somewhat like moderate exercise.
The Science-Backed Benefits
1. Cardiovascular Health
Multiple studies, including long-term Finnish research, show that regular sauna use is linked to lower risks of heart disease and stroke. The heat stress causes blood vessels to dilate and improves vascular function, which supports heart health.
2. Muscle Recovery and Pain Relief
Heat therapy increases blood flow and can reduce muscle soreness, making saunas popular among athletes. It may also ease chronic pain conditions like arthritis.
3. Stress Reduction and Mental Health
Saunas promote relaxation by lowering cortisol (the stress hormone) and increasing endorphins. The meditative, quiet environment also supports mental well-being.
4. Skin Health
Sweating helps clear pores and improve skin elasticity, potentially contributing to a glowing complexion. Some users report clearer skin after regular sessions.
What About Detox?
The idea that saunas “detox” heavy metals or chemicals is more controversial. While sweating does release some toxins, most detoxification happens in the liver and kidneys. Saunas can support this process indirectly by improving circulation, but they’re not a cure-all.
Are There Risks?
Saunas are generally safe for healthy adults, but can cause dehydration or overheating if used improperly. People with certain heart conditions or pregnant women should consult a doctor first.
So… Placebo or Powerhouse?
Scientific evidence supports many health benefits of regular sauna use, especially for heart health, recovery, and stress relief. While it’s not a miracle cure, it’s far from just a placebo. Combined with a balanced lifestyle, saunas can be a valuable wellness tool.
How to Incorporate Sauna Time Mindfully
Start with shorter sessions (5–10 minutes) and build up.
Stay hydrated before and after.
Use sauna time as a moment of mindful rest, not just heat exposure.
Pair with other self-care rituals like gentle stretching or meditation.
Incorporate this ancient practice into your modern wellness routine with intention and care, and let the heat help you glow from the inside out.
xoxo,
Sarita
References
Harvard Health Publishing. “Sauna Use Linked to Longer Life, Fewer Fatal Heart Problems.” Harvard Health Blog, February 25, 2015. https://www.health.harvard.edu/blog/sauna-use-linked-longer-life-fewer-fatal-heart-problems-201502257755
Kunutsor, S.K., Laukkanen, J.A. “Frequent Sauna Bathing May Reduce the Risk of Cardiovascular and All-Cause Mortality: A Review of the Evidence.” Experimental Gerontology, Vol. 155, 111584, 2021. https://www.sciencedirect.com/science/article/pii/S0531556521002916
