6 Sauna Benefits for Heart Health, Pain, and Stress

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.

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:

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.

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.

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.

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.

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."

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.

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.

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.

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.

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.

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.

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.

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."

The cost of sauna therapy varies depending on whether you use a sauna at a gym or spa or purchase one for your home. When deciding which option makes sense for you, consider how frequently you plan to use a sauna, your health goals, and your budget.

Home sauna costs vary based on the type and size of the sauna, as well as installation requirements. "Dry saunas are usually more expensive to install at home and may require special electrical and ventilation setups," says Ingegno. "Infrared saunas are generally more cost-effective. Standard models start around $1,000 to $2,500."

If purchasing a home sauna isn't right for you, individual sauna sessions typically range from $25 to $60, while memberships can cost around $100 to $250 per month, depending on the facility and number of sessions included.

If you're considering a sauna for a specific medical purpose, you may also be able to use HSA or FSA funds toward the expense. Learn more about whether a sauna is HSA eligible and how to qualify.

"If you can tie sauna use to a health goal, it may qualify as an HSA-eligible expense. 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."

~ Tom Ingegno, DACM, MSOM, LAc, a doctor of acupuncture and Chinese medicine with Charm City Integrative Health

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.