Sauna Benefits: Are They Worth the Cost?

In some cultures and parts of the world, sauna use is a daily part of life. There are plenty of reasons for that: Studies have shown that saunas can provide numerous important health benefits ranging from increased cardiorespiratory fitness to pain and stress relief and ultimately, improved longevity. Given their promising benefits, it's natural to wonder whether it's worth investing in regular sauna sessions, or even a home sauna. This guide will help you navigate some of the health and financial questions surrounding sauna use, including the evidence behind sauna benefits and whether sauna expenses can be paid for with your HSA funds.

What Exactly is a Sauna, and Are Saunas Good for You?

There are various types of saunas on the market, (which we'll get to next), but the key feature across the board is that a sauna is a heated room where the temperature is anywhere from 158 to 212 degrees Fahrenheit.

Beyond this common feature, there are two most common sauna options:

Traditional Dry Sauna

This common type of sauna generally features either heat from wood burning and hot sauna rocks or an electric heat source in the sauna floor.

Infrared Sauna

As the name indicates, this style of sauna relies upon infrared lamps and electromagnetic magic to generate heat. The temperature in infrared saunas is typically less than that of traditional saunas, somewhere between 110 and 135 degrees Fahrenheit.

No matter which type of sauna you happen to be using, it's best to limit sessions to no more than 20 minutes or as advised by a health care practitioner. Even less if you're a first-time sauna user, in which case it can be best to keep it to a max of five to 10 minutes.

Some of the additional safety and usage tips for saunas include not spending more than the recommended amount of time inside and drinking water before and after sauna use to ensure you're properly hydrated. It's best to avoid alcohol use before or during sauna sessions, as it could increase dehydration. It may be best to discuss any additional risks with a health care practitioner.

Not a Sauna: Steam Rooms

Steam rooms are not saunas at all, but are often confused with them in popular consciousness. Rather, these are rooms featuring high humidity and moist heat, which is a contrast to a sauna's dry heat. And unlike when using a sauna, steam rooms do not cause you to sweat all that much. Instead, they increase your core body temperature. This in turn, activates your body's shock proteins, which provides benefits like decreasing inflammation and lowering blood pressure. Spending time in a steam room can also help address such issues as joint pain and improve sinus congestion.

Top Health Benefits of Sauna Use

An activity that's been used in some cultures for thousands of years, there are many studies establishing the range of health benefits associated with time spent in a sauna.

In addition to some of the more well-known outcomes like improved cardiovascular health and easing aches and pains, some studies have even identified a link between sauna use and reduced risk of dementia and Alzheimer's. Still other research has shown that sauna use may help address skin conditions.

"Saunas aren’t just a luxury, they’re a clinical tool that improves multiple organs and systems in the body," says Jason Winkelmann, ND, of True Health Centers.

Here's a closer look at some of the most well-known benefits associated with sauna use.

Improved Cardiovascular Health

Studies have shown that sauna use provides reduction in the risk of vascular diseases such as high blood pressure and cardiovascular disease. One study in particular, published in 2015 by JAMA Internal Medicine, found sauna use reduces the risk of sudden cardiac death (SCD), fatal coronary heart disease (CHD), fatal cardiovascular disease (CVD).This research found that men who used the sauna two to three times per week had a 23 to 27 percent lower risk of fatal coronary events and cardiovascular disease mortality compared to those who only went once a week, says Tom Ingegno, DACM, MSOM, LAc, a doctor of acupuncture and Chinese medicine with Charm City Integrative Health.

"The benefits increased with frequency," Ingegno adds. "Those who used the sauna four to seven times per week saw a 48 percent lower risk of fatal coronary heart disease, a 50 percent lower risk of cardiovascular disease mortality, and a 40 percent reduction in all-cause mortality. The risk of sudden cardiac death in this group was also reduced by 63 percent."

Reduced Pain

Because saunas help increase circulation, this type of therapy may aid in reducing muscle soreness, along with improving joint mobility. Studies have also shown that sauna use can ease lower back pain. "Sauna heat increases blood flow to muscles and joints, aiding recovery, easing soreness, and reducing chronic pain or stiffness," says Ingegno.

Reduced Stress and Improved Mental Well-being

Yet another benefit of regular sauna use is reduced stress and an improvement in overall mental well-being. Time spent in saunas has been shown to reduce depression and trigger more positive emotions, even intense feelings of happiness.That's because sauna use promotes an increase in β-endorphins in our body, which are believed to be partly responsible for the euphoria associated with exercise, according to a study on neural changes induced by sauna bathing, published in 2023.

"Saunas help shift the nervous system into a parasympathetic, rest-and-repair state.This leads to increased endorphin release, better sleep, and greater mental resilience," says Ingegno.

Detoxification and Improved Skin Health

In addition to promoting overall skin clarity, sauna use has been found to help address psoriasis. This is due to the fact that sauna bathing facilitates removal of what are called hyperkeratotic scales on the skin (associated with psoriasis).

There are still other skin benefits associated with sauna use as well. "In terms of skin, sauna use shows improvement in epidermal barrier function and stratum corneum hydration." says Rayva Khanna, MD, a dermatology resident at Georgetown/Medstar Washington Hospital Center. "Sauna use also reduces casual sebum on the forehead, suggesting a benefit for oily skinned individuals."

Additionally, saunas can assist with minor detoxification benefits, according to experts. "Sweating stimulates the body’s natural detox pathways and helps clear the skin by flushing out impurities," Ingegno explains.

Potential Boost to Immunity

Regular sauna use may also enhance the functioning of your immune system. For instance, a single session in a Finnish sauna has been found to improve white blood cell profile, and that's not all.

"Sauna therapy has been shown to decrease chronic inflammation in multiple ways," says Winkelmann. "Saunas increase a transcription factor called Nrf2, which regulates genes responsible for antioxidant and anti-inflammatory functions."Sauna therapy also aids in the regulation of pro and anti-inflammatory cytokines IL-6 and IL-10, Winkelmann added, which decreases chronic inflammation and facilitates a more appropriate inflammatory response in the future.

Reduced Risk of Dementia and Alzheimer's

There are also some studies establishing the link between sauna use and the reduction in dementia and even Alzheimer's risks. One study in particular, published by Experimental Gerontology in 2021, found that men who used a sauna 4 to 7 times per week experienced a 66 percent lower risk of developing dementia and a 65 percent lower risk of developing Alzheimer's.

How Long Should You Stay in a Sauna to Get Benefits?

The amount of time spent in a sauna should typically be limited to no more than 20 minutes, though this can vary slightly based on the specific type of sauna being used, its temperature,your experience with using saunas, and the c. For newer users, it's recommended that initial use be limited to 5 to 10 minutes.

To achieve the health benefits that come with sauna use, particularly cardiovascular benefits, it's a good idea to incorporate two to three sessions per week into your routine.

However, the specific number of sessions you engage in weekly, may also vary based on the health condition or outcomes you're seeking to achieve.

For instance, one study that investigated the link between sauna therapy and the levels of serum C-reactive protein (CRP), a leading blood marker of systemic inflammation, associated benefits with sauna use ranging from one to seven times per week.

"The more use correlated with the greatest reduction in CRP levels," Winkelmann adds.

Dry Sauna vs. Infrared Sauna: Which Is Better?

Both dry and infrared saunas offer health benefits, meaning determining which one is better really depends on your health goals.

"Dry traditional saunas use high heat and produce a deep, fast sweat," says Ingegno. "They're great for cardiovascular stimulation and traditional sauna 'purists.' Infrared Saunas operate at lower temperatures and use infrared light to heat the body directly. They're more comfortable for longer sessions and ideal for pain relief, detox, and nervous system reset."

In other words, says Ingegno, both types of saunas have benefits and are effective. And some people opt to alternate between using both types to experience the full range of potential benefits.

Scientific Evidence: Are Sauna Benefits Supported by Research?

As touched on already, there are numerous scientific studies supporting the benefits of sauna therapy. Studies have reinforced that saunas help with everything from cardiovascular health to easing pain and even reducing the risk of dementia and Alzheimer's disease. Still other research has underscored the benefits of sauna therapy in relation to skin issues like psoriasis and in building immunity.

Arthritis, headache and flu are still more conditions that can be addressed with sauna use. It's also been shown that sweating in a sauna can increase the 'good' cholesterol levels (HDL) in your body and improve your total cholesterol.

What's more, the research surrounding sauna use and its associated outcomes for health and well being continues.

Potential Risks or Downsides of Sauna Use

While there are many scientifically proven benefits to sauna therapy and engaging in sauna treatment is safe for most people, it's also important to understand the potential risks.

• Dehydration: Always hydrate before and after sauna use, as sweating can cause significant fluid loss.
• Overheating: Sauna sessions that run too long or are too intense can lead to dizziness or fatigue.
• Medication Interactions: Certain medications can affect heat tolerance. Manufacturers typically include this potential side effect in the medication's literature. But it can also be a good idea to check with your medical provider before sauna use.

Before using a sauna, it's best to consult your doctor, particularly if you have a health condition such as diabetes or high blood pressure, or if you're pregnant.

"It also seems counterintuitive to avoid saunas if you have a heart condition, as they benefit cardiovascular health, but it depends on the severity of your condition, as the heat adds a level of stress to your body," Ingegno adds. " As always, have a conversation with your PCP before starting this therapy."

Cost Considerations: Are Sauna Benefits Worth the Expense?

The cost of sauna therapy can range significantly based on how you choose to access treatment and the type of sauna you hope to use. A membership to a health club or spa that has a sauna for instance, is less out of pocket up front then purchasing a sauna for your home.

As you assess what the right sauna investment is for you, be sure to bear in mind how frequently you plan to engage in sauna therapy, along with your personal health goals and your total budget.

If you're considering a home sauna your overall cost will be impacted by the specific type of sauna you're considering and its size, along with associated installation expenses.

"Dry Saunas are usually more expensive to install at home and may require special electrical and ventilation setups. The maintenance is also more expensive. Most start over $1500 for the equipment, but will require some electrical work," says Ingegno. "Infrared saunas are generally more cost-effective. Standard models start around $1,000 to $2,500. You can get super fancy models, or custom setups can exceed $5,000."

When you factor in the cost of installation as well, the cost of a home sauna may be anywhere from $2,500 to $10,000 or even more.

The good news is the expense of purchasing a sauna (or accessing sauna therapy) can often be covered with funds from your HSA account if the use relates to a medical necessity.

"If you can tie sauna use to a health goal, it may qualify as an HSA-eligible expense," Ingegno explains. "Think about the medical benefits, like managing chronic pain, stress, and blood pressure. A Letter of Medical Necessity from your healthcare provider may be necessary, and you can always talk with your HSA company to see if it's possible. HSA is for more than just co-pays; some may even cover a gym membership, and many gyms have saunas."

If it's a home sauna you're after, the Truemed marketplace features a range of health-boosting sauna options from manufacturers such as Sunlighten saunas, Almost Heaven saunas, Sun Home Saunas, Select Saunas and more. All of the saunas available through Truemed are eligible for purchase, if approved, using pre-tax HSA and FSA funds. Just shop the Truemed marketplace for sauna, and at checkout you'll be directed to complete a health assessment, wherein a licensed provider will review your answers to determine eligibility. If eligible, you'll receive a Letter of Medical Necessity (LMN) allowing you to make the purchase using your HSA or FSA funds. Your individual plan may vary, so it’s always good to check with your HSA/FSA.

If a sauna purchase does not fit your budget or lifestyle, consider accessing this type of treatment through clinics, integrative health centers or even spas.

"Individual sessions range from $25 to $60, with memberships around $100 to $250 per month depending on the facility and number of sessions included," says Ingegno.

The Bottom Line

There are many health benefits associated with sauna use that are backed by scientific evidence. Sauna therapy, which has been used for thousands of years in some cultures and is growing in popularity in others, can be beneficial for everything from mental health and stress to improving immunity and reducing inflammation in our bodies. If you're considering adding sauna therapy to your health routine, start by weighing your personal goals along with your health conditions and your budget, to identify the best approach for your needs.