Sauna Benefits – Most people think of saunas as a way to relax, but what if sitting in that dry, steamy heat actually had meaningful health benefits? Are there really health benefits of sauna usage? A major review published in Mayo Clinic Proceedings (August 2018) by researchers pulled together decades of research on traditional Finnish sauna bathing.…
Sauna Benefits – The Big Picture
Most people think of saunas as a way to relax, but what if sitting in that dry, steamy heat actually had meaningful health benefits? Are there any sauna benefits?
A major review published in Mayo Clinic Proceedings (August 2018) by researchers from the University of Eastern Finland, University of Jyväskylä, and the University of Bristol pulled together decades of research on traditional Finnish sauna bathing. They found compelling evidence that regular sauna use may reduce the risk of heart disease, stroke, dementia, respiratory problems, and even improve quality of life.
That’s a big deal. As chronic disease rates climb and people look for lifestyle-based ways to stay healthier, this simple practice could offer a low-risk, enjoyable option for boosting well-being — especially in those who can’t exercise easily.
How did they examine health benefits of the sauna?
This study is a comprehensive review of epidemiological and clinical research on traditional Finnish sauna use, which typically involves exposure to dry heat (80–100°C or 176–212°F) for short sessions (5–20 minutes), usually a few times per week.
The authors analyzed observational studies, clinical trials, and experimental data to explore links between sauna use and health outcomes. They also looked at how sauna bathing affects biological systems like circulation, inflammation, and the nervous system — and proposed potential mechanisms for any benefits observed.
What They Found
The review found strong associations between frequent sauna use and a reduced risk of:
- Cardiovascular disease and death — including sudden cardiac death, coronary heart disease, and hypertension.
- Stroke — with up to a 62% lower risk among those who sauna 4–7 times per week.
- Neurocognitive diseases — like dementia and Alzheimer’s, with frequent users showing about two-thirds lower risk.
- Respiratory illnesses — including asthma, chronic bronchitis, and pneumonia.
- Other conditions — such as arthritis, headaches, and potentially even psychosis and skin conditions like psoriasis.
Sauna bathing also appears to improve blood pressure, arterial stiffness, and lung function, and may mimic the cardiovascular effects of moderate-intensity exercise — at least temporarily.
What This Doesn’t Mean
This study does not prove that sauna use causes these health improvements. Most of the studies included are observational, which means they can’t fully rule out other factors (like lifestyle, fitness, or diet) that might influence the outcomes.
It also doesn’t mean sauna use is a replacement for exercise or medical treatment. While sauna can mimic some benefits of exercise, it doesn’t build muscle, improve endurance, or replace medications when they’re needed.
And finally, these findings apply mostly to Finnish-style dry saunas. Results may differ for steam rooms, infrared saunas, or hot tubs.
Caveats and Context
Most of the data came from middle-aged Finnish men, which means results might not generalize to other groups, such as women, younger people, or those with very different lifestyles or health conditions.
Sauna use is common in Finland, so these participants may already lead health-conscious lives. However, many studies adjusted for factors like smoking, alcohol use, and physical activity.
Also, the studies varied in sauna frequency, temperature, and duration, which makes it hard to define an exact “dose” for health benefits.
Are there Health Benefits of Sauna
If you enjoy saunas or are curious about trying them, this review offers good news: regular sauna use — especially 2 to 4 times per week — might support long-term health.
People who can’t exercise easily (due to age, injury, or illness) may particularly benefit from sauna sessions as a gentle, passive way to improve circulation, reduce stress, and potentially lower the risk of chronic diseases.
Some practical tips:
- Stay hydrated before and after sauna sessions.
- Limit alcohol, especially before or during sauna use.
- Start slow — short sessions a couple times a week — and increase gradually.
- Talk to your doctor if you have heart problems, high blood pressure, or other health concerns.
And remember: the best health strategies are sustainable, enjoyable, and balanced. Sauna use might be one valuable piece of a broader wellness routine.
Expert Quote
“Sauna bathing is a safe activity and can even be used in patients with stable cardiovascular disease, provided it is used sensibly for an appropriate period of time.”
— Dr. Jari Laukkanen, lead author and cardiologist, University of Eastern Finland
