Have you ever gone to a sauna after a hard workout? The dry heat you feel in a sauna not only makes you sweat, but it can have many other beneficial effects.
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Research shows that saunas (usually small rooms filled with dry heat) can help reduce stress, improve heart health, relieve pain and soothe tense muscles.
But before you start sweating, family physician Amy Zak, MD, shares the benefits of a sauna and some tips on how to use it safely.
“They are safe if used correctly,” Dr. Zucker said. “It is important to follow the guidelines for using a sauna. It depends on the temperature, the type of sauna, and the environment. But it is important to follow these guidelines so that your body does not overheat.”
“There is evidence that saunas are effective for people who are stressed at work or in their personal lives,” Dr. Zucker said. “Going to a sauna does seem to reduce anxiety.”
She said that while theories vary about how saunas help relieve stress, it may be due to their calming effect. Research suggests that saunas can also help improve sleep.
She adds: “This kind of time for self-reflection is really helpful in relieving anxiety, depression and burnout.”
Research shows that sauna heat can improve heart health and help maintain normal blood pressure.
“Heat causes your heart rate to increase and you sweat. This leads to physiological changes similar to exercise. It also causes the release of anti-inflammatory substances,” explains Dr. Zucker. “But this is definitely an area where we need more research.”
Research shows that if you have rheumatoid arthritis or ankylosing spondylitis, using a sauna may help relieve pain and stiffness.
“Some small studies have shown improvements in chronic pain,” said Dr. Zak. “In particular, dry and infrared saunas are thought to increase blood flow to muscles and reduce muscle spasms, which has been shown to help relieve chronic back pain.”
Muscle soreness may be the main reason for visiting a sauna after a workout. This may be due to the release of a substance called brain-derived neurotrophic factor (BDNF) when the body is exposed to heat.
While one study suggests that regular sauna use may help reduce the risk of neurocognitive diseases such as dementia and Alzheimer’s, Dr. Zak said more research is needed.
She noted: “There may be other benefits, including improved cognitive function, but the physiological reasons for these benefits are unclear.”
If you have asthma and chronic obstructive pulmonary disease (COPD), research shows that regular sauna use may improve lung function.
“Wet saunas can moisten the airways and improve the ability to clear mucus more easily when coughing,” says Dr. Zucker. “However, people who are sensitive to temperature changes may not tolerate saunas, and all patients should consult with their doctor or specialist.”
While one study found that saunas may help control psoriasis flare-ups and reduce the number of skin lesions and plaques, Dr. Zak said more research is needed.
“Further studies are needed to confirm the claims of improved immune function,” Dr. Zucker reiterated.
“Steam baths use moisture. As far as dry or moist heat, there’s no clear indication that one is better,” explains Dr. Zucker. “Infrared saunas don’t create external heat, just the heat that infrared rays create inside your body.”
Using a sauna as a weight loss tool is not recommended. Dr. Zak says there is no clear evidence that saunas can help burn fat and lose weight.
“This is an area that needs more research. There have been a few studies, but it’s not clear whether saunas help with weight loss. In the short term, you lose water because you sweat, but that’s not weight loss, that’s dehydration,” she explains. “Without adequate hydration, the weight loss won’t be long-lasting.”
One of the biggest risks when using a sauna is dehydration. Dehydration can cause thirst, headaches, muscle cramps, and confusion. So always drink water before and after using a sauna.
While sauna use is generally safe, Dr. Zucker recommends avoiding it if:
“But if you have any concerns about using a sauna, talk to your doctor,” advises Dr. Zucker. “If you have any underlying health conditions that you’re concerned about, always get permission beforehand.”
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