The Science of Saunas: Unlocking the Health Benefits of Heat Therapy

Saunas have been a staple of wellness routines for centuries, especially in cultures like Finland, where they are intricately woven into daily life. But what does science say about the benefits of sauna use? As it turns out, there are three major benefits that make regular sauna use a valuable part of any wellness routine and act as the foundation for why we highly recommend heat therapy at Skyterra Wellness.

1. Saunas Contribute to Recovery and Relaxation

One of the most well-known benefits of sauna use is its ability to promote relaxation and aid in physical recovery. The heat in a sauna acts as a vasodilator, which means it helps to increase blood circulation, allowing more oxygen to flow to various tissues throughout the body. This process can be particularly beneficial for athletes or those with arthritis, as increased circulation helps reduce inflammation, speeding up recovery after a workout and alleviating joint pain.

For those suffering from arthritis, the sauna’s ability to increase blood flow and circulation can bring relief. The enhanced blood flow helps reduce the inflammation that contributes to joint discomfort, making saunas an excellent non-invasive tool for arthritis management.

2. Heat Shock Proteins: A Cellular Superpower

When your body is exposed to the high temperatures of a sauna, it triggers the production of something called heat shock proteins (HSPs). These proteins play a vital role in maintaining the structural integrity of other proteins in the body. Over time, the proteins in our cells can become disfigured through wear and tear, and if left unrepaired, these damaged proteins can lead to problems like plaques forming in the vascular system or the brain.

HSPs help to repair disfigured proteins, which is crucial for overall health. Research suggests that the activation of these proteins may help reduce the risk of cognitive diseases, including Alzheimer’s. A notable study conducted in Finland followed more than 2,300 middle-aged men for more than 20 years and found that those who used a sauna four to seven times per week had a 65 percent lower risk of developing Alzheimer’s disease compared to those who only used a sauna once a week. These protective effects are thought to be linked to improvements in vascular function, reduced inflammation and better regulation of blood pressure.

Some research also indicates that cold exposure can activate similar protective proteins, but the growing body of evidence around heat therapy is compelling. Interestingly, you can achieve these same benefits through hot water immersion, making it an accessible option for those who may not have access to a traditional sauna.

3. Strengthening the Vascular System and Reducing Mortality

Regular sauna use doesn’t just reduce the risk of Alzheimer’s. Studies show that frequent sauna sessions can significantly benefit the cardiovascular system. In fact, exposing yourself to a sauna four to seven times a week at a temperature of around 174 degrees Fahrenheit can reduce your risk of cardiovascular disease by 50 percent. If there was a pill that offered this, it would be hailed as a miracle drug!

But here’s the catch: it’s all about time and consistency. To reap these benefits, you need to spend 20 minutes in the sauna per session. Spending just 11 minutes will only reduce your risk by 8 percent, so it’s important to stay in long enough to make a difference. Through the same regular usage, studies suggest that all-cause mortality (the risk of death from any cause) is reduced by 40 percent. That means by simply sitting in a sauna for 20 minutes several times a week, you’re enhancing your overall longevity.

One of the key players in this process is BDNF, or brain-derived neurotrophic factor. This brain protein aids in neuroplasticity, which helps to keep the pathways between neurons in the brain intact. The result? A healthier brain and improved cognitive function over time.

Getting Started: Sauna Use Protocols

If you’re interested in incorporating sauna use into your wellness routine, it’s important to ease into it gradually. Finland may be leading the way in sauna research, but the benefits are universal. At Skyterra Wellness, we offer Aqua Recovery sessions, which include contrast therapy – moving from the sauna to a pool or jacuzzi – as part of our wellness program. This is a great way to start building your body’s heat tolerance.

A few tips for beginners:

• Start slow. Don’t try to stay in the sauna for 20 minutes right away. Your body will adapt to the heat over time. Pay attention to how you’re feeling and monitor your heart rate to ensure you’re not overdoing it.
• Hydration is key. Drink plenty of water before entering the sauna and after, replenish electrolytes – like sodium, potassium and magnesium.
• Find your balance. It’s about finding that sweet spot between being uncomfortable (because the heat should challenge you) but not too uncomfortable. With regular practice, you’ll become more heat adaptive.
• Long-term goal: Work up to 20-minute sessions, four to seven times a week, to maximize the benefits.

Finding the Right Sauna for You

There are plenty of options when it comes to finding a sauna that fits your needs. Traditional saunas, which use heated rocks and water, tend to get much hotter than infrared saunas. Infrared saunas are more affordable and accessible, though they often don’t reach the same high temperatures. Make note of this when considering usage.

Want to Learn More?

If you’re ready to dive deeper into sauna science or want to begin putting this information into practice, listen to this episode of the Inspired Intentions podcast or visit us at Skyterra Wellness. You can also explore the research of experts like Dr. Rhonda Patrick, Dr. Peter Attia, and Dr. Andrew Huberman, who are leading the charge in sauna research and heat therapy.

Incorporating sauna use into your routine might just be one of the simplest, most effective ways to improve your overall health – all while relaxing in the heat.