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Writer's pictureVirtual Wellness Voyage

Are There Evidence-Based Health Benefits To Having A Sauna Routine?

Updated: Aug 20


sauna

Yes! Evidence from observational studies done in Scandinavian countries shows significant long-term health benefits. There is sufficient evidence to make correlations for these benefits but more evidence is required before we can make a causal link. Read along as we unravel the possible benefits one by one.


Several studies have found that more frequent use of saunas is associated with a reduced risk of cardiovascular (CV)-related death and other major adverse cardiac events. Combined with exercise, sauna use may be even more beneficial as demonstrated by a study that led to better outcomes for CV disease-related deaths than using sauna alone. It is important to note that these benefits seem to be dose dependent with more frequent use yielding more significant benefits. Increasing the duration of sauna sessions also plays a role in improving CV health. Researchers found sauna users with sessions lasting >19 minutes had a 52% lower risk of sudden cardiac death compared to users with sessions lasting <11 minutes.


There is evidence supporting the benefits of sauna use on sports performance, primarily endurance. A randomized study in male endurance athletes showed that 30 minutes of sauna use after training led to a 32% increase in time to exhaustion. Another study showed the positive effects post-exercise on muscle soreness and preservation of muscle function. These benefits may be related to an increase in blood plasma volume which helps circulate oxygen and nutrients to muscles and improve cardiac function.


Although no studies measuring sleep duration and quality have been conducted with sauna use, one survey indicated 83.5% of respondents reported better sleep with sauna use.


You're probably wondering about the safety of saunas? Individuals who should be cautioned against using saunas include those with uncontrolled CV disease (angina, CHF, recent MI) as well as those unable to tolerate increases in blood pressure. Pregnant and breastfeeding women should also be advised against using saunas as body temperatures above 38.3C can increase the risk of pregnancy-related complications.


The bottom line is that saunas are likely to have beneficial effects on your health and well-being. Keep in mind that eating, sleeping and exercising have far better data to promote a healthy lifestyle. 


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Credits to author Manjit Hansra, Canadian Healthcare Network publication.

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