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Sauna Bathing Benefits

Sauna use, a tradition deeply rooted in Finnish culture, involves exposure to high temperatures (typically 176-212°F in a dry sauna) for short periods. 

Here's a breakdown of the commonly cited advantages, supported by scientific evidence:

Health Benefits

1. Cardiovascular health
  • Reduced Risk of Cardiovascular Disease and Mortality: Regular sauna bathing has been linked to a significant reduction in the risk of cardiovascular disease (CVD) and all-cause mortality [1], [2]. Studies have shown that men who use saunas 4-7 times a week may have a 63% decreased risk of sudden cardiac death and a 40% reduced risk of all-cause mortality compared to those who use saunas once a week [2], [3].
  • Improved Blood Pressure: Regular sauna use can help lower blood pressure in individuals with hypertension and reduce the risk of developing hypertension in healthy individuals [2], [4].
  • Enhanced Endothelial Function and Arterial Flexibility: Sauna bathing can improve the function of the endothelium (the lining of blood vessels) and reduce arterial stiffness, contributing to better vascular health [1], [5].
  • Mimics Moderate Exercise Effects: The physiological responses to sauna bathing, such as increased heart rate and improved circulation, are similar to those experienced during moderate-intensity aerobic exercise [2], [4]. Combining sauna use with exercise can lead to synergistic benefits in cardiovascular fitness and exercise tolerance [1], [6].
2. Neurological Health and Cognitive Function
  • Reduced Risk of Dementia and Alzheimer's Disease: Frequent sauna use (4-7 times a week) has been associated with a significantly lower risk of developing dementia and Alzheimer's disease [2], [7].
  • Neuroprotective Effects: Heat therapy can induce heat shock proteins (HSPs), which help maintain protein integrity and support mitochondrial function, potentially protecting against neurodegenerative diseases [1], [8].
  • Improved Brain Function: Heat exposure has been linked to increased hippocampal volume and improved functional connectivity in brain networks related to attention and memory [1], [8].
3. Muscle Recovery and Pain Relief
  • Reduced Muscle Soreness: The heat from a sauna increases blood flow to muscles, which can aid in recovery and reduce muscle soreness [2], [9].
  • Eases Joint Pain and Improves Range of Motion: Saunas may alleviate pain and improve joint mobility, particularly in individuals with conditions like rheumatoid arthritis, ankylosing spondylitis, fibromyalgia, and chronic low back pain [2], [4].
4. Respiratory Health
  • Improved Lung Function: Sauna use can enhance lung function and breathing, providing relief for individuals with conditions such as asthma, bronchitis, and chronic obstructive pulmonary disease (COPD) [2], [4].
5. Stress Reduction and Well-being
  • Alleviation of Depression and Anxiety: Regular heat therapy sessions have been associated with a reduction in symptoms of depression and anxiety, promoting a sense of relaxation and overall well-being [1], [2].

Important Considerations & Risks

While generally safe for most healthy individuals, certain precautions and risks are associated with sauna use:

  • Dehydration: Significant sweating occurs in a sauna, leading to fluid loss. It is crucial to drink plenty of fluids before and after sauna use to prevent dehydration [10], [11].
  • Cardiovascular Risks: Individuals with unstable angina pectoris, recent myocardial infarction (within two weeks), uncontrolled hypertension, decompensated heart failure, or severe aortic stenosis should avoid sauna use [4], [12]. Stable cardiovascular conditions generally tolerate sauna well, but consultation with a doctor is always advised [4], [12].
  • Low Blood Pressure: Sauna use can cause a temporary drop in blood pressure. People with already low blood pressure should exercise caution [10], [11].
  • Overheating and Heat Exhaustion: Prolonged sessions can lead to overheating, heat exhaustion, or even heat stroke [11]. It's recommended to limit sessions to 10-20 minutes, especially for new users [11].
  • Alcohol Consumption: Consuming alcohol before or during sauna use significantly increases the risk of dehydration, hypotension, arrhythmia, and sudden death, and should be avoided [10], [11].
  • Pregnancy and Children: Pregnant women and young children are generally advised to avoid saunas due to the potential harm from heat exposure [10].
  • Medication Interactions: The heat can affect the absorption of transdermal medication patches (e.g., nicotine, nitroglycerin) [10]. Certain stimulants can also interact dangerously with heat exposure [10].
  • Skin Irritation: While some skin conditions like psoriasis may benefit, others like atopic dermatitis can be aggravated by the humid conditions [4].
  • Fainting and Falls: Dizziness or light-headedness can occur, increasing the risk of fainting and falls [11].
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Always consult with a healthcare professional before starting any sauna regimen, particularly if you have underlying health conditions or are taking medications.

Footnotes

Cold Water Immersion Benefits

Here’s our list of the most commonly accepted benefits of cold water bathing, citing references below.

Health Benefits

1. Mental and Mood Enhancement
  • Boosted Mood and Alertness: The sudden shock of cold water triggers the release of endorphins, adrenaline, noradrenaline, and dopamine. These neurotransmitters are associated with feelings of well-being, alertness, focus, and motivation, leading to an immediate mood lift and increased energy. Studies have shown an improvement in mood immediately after cold exposure [1].
  • Potential for Reduced Depression and Anxiety: Some anecdotal reports and limited studies suggest that regular cold exposure may help alleviate symptoms of depression and anxiety [4]. One case report highlighted complete remission of treatment-resistant depression symptoms in a woman who took up weekly open-water swimming [1].
  • Increased Resilience to Stress: Deliberate exposure to a controlled stressor like cold water can train the body and mind to respond more effectively to other stressors in daily life, potentially building mental fortitude and resilience [2]. Some research found cold water immersion could reduce stress levels for about 12 hours post-exposure [3].
2. Muscle Recovery and Reduced Inflammation
  • Alleviates Muscle Soreness (DOMS): Cold water bathing is widely used by athletes to reduce delayed-onset muscle soreness (DOMS) after intense exercise. The cold causes blood vessels to constrict, reducing blood flow and inflammation to the muscles. As the body re-warms, blood vessels dilate, bringing oxygenated blood back to aid recovery [5].
  • Reduced Inflammation: Cold exposure can lead to a decrease in overall inflammation in the body [6]. However, some research indicates an immediate, temporary spike in inflammation as the body reacts to cold as a stressor, similar to how exercise causes muscle damage before making muscles stronger [3].
3. Immune System Support
  • Potential for Enhanced Immunity: Some studies, particularly those involving regular cold water swimmers or participants in specific cold exposure protocols, have shown an increase in white blood cells (leukocytes), which play a key role in fighting infections [7]. One notable study reported a 29% reduction in sickness absence among people who regularly took cold showers [8].
4. Metabolic and Circulatory Benefits
  • Improved Circulation: The constriction and dilation of blood vessels in response to cold water can stimulate blood flow. Regular practice may lead to a more efficient circulatory system over time [9].
  • Increased Metabolism: To maintain core body temperature in cold water, the body burns calories, temporarily increasing metabolic rate [10]. Consistent cold exposure may also stimulate the creation and activity of brown adipose tissue (brown fat), which is a type of fat that burns calories to generate heat, potentially contributing to metabolic health [11].
5. Skin and Hair Health:
  • Maintains Natural Oils: Unlike hot water, which can strip skin and hair of natural oils, cold water helps to preserve these protective barriers, potentially leading to healthier skin and shinier hair [12].
  • Temporarily Tightens Pores: Cold water can temporarily constrict blood vessels and tighten pores, which may help with skin appearance and reduce breakouts [12].

Important Consideration & Risks

While the benefits are promising, cold water bathing is not without risks and should be approached with caution, especially for certain individuals:

  • Cold Shock Response: The sudden immersion in very cold water (especially below 15°C or 60°F) can trigger an involuntary gasp, hyperventilation, and a rapid increase in heart rate and blood pressure [13]. This is particularly dangerous if a person gasps while their head is underwater [14].‍
  • Cardiovascular Strain: Individuals with pre-existing heart conditions, high blood pressure, or other cardiovascular issues are at a higher risk. The sudden stress on the cardiovascular system could lead to serious events like arrhythmia, heart attack, or stroke [15]. Always consult a doctor before trying cold water immersion if you have any heart problems or other medical conditions.
  • Hypothermia: Prolonged exposure can lead to a dangerous drop in core body temperature, resulting in hypothermia, which can be life-threatening [14].
  • Specific Medical Conditions: People with conditions like Raynaud's syndrome, cold urticaria (hives), severe asthma, peripheral neuropathy, or poor circulation should avoid or be extremely cautious with cold water exposure [15].
  • Impact on Muscle Growth: Some research suggests that cold water immersion immediately after resistance training might blunt long-term gains in muscle strength and growth by interfering with cellular signaling pathways important for muscle adaptation [16], [17]. One meta-analysis found that cold plunging associated with resistance exercises led to a decrease in strength over time [18].

Safe Practices

  • Start Gradually: Begin with cooler showers, progressively lowering the temperature and increasing the duration over time (e.g., 30 seconds of cold water at the end of a shower) [19].
  • Listen to Your Body: Never push yourself to extreme discomfort or ignore signs of distress.
  • Short Durations: For cold plunges, typical recommended times are 5-10 minutes in water between 10-15°C (50-59°F) [20].
  • Warm Up Safely: Have warm towels, robes, and clothing ready to rewarm your body immediately after exiting the cold water [14].
  • Avoid Solo Open Water Plunges: If cold water swimming in natural bodies of water, always do so with others and be aware of currents and underwater hazards.

Footnotes

HOT. COLD. HUMAN.

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