Why Sauna Therapy Could Be the Key to Better Health—and How to Access It

Imagine a therapy that can reduce your risk of heart disease by 50%, relieve chronic pain, improve respiratory health, and even lower your risk of dementia. This isn’t a futuristic medical breakthrough—it’s sauna therapy, an ancient practice now backed by modern science and embraced by wellness experts and elite athletes alike.

At Elite Medical Associates, we integrate modern medicine, functional medicine, and advanced wellness technologies to help our patients achieve optimal health. While we don’t offer sauna therapy on-site, we partner with leading wellness centers in Las Vegas to ensure our patients have access to the best advancements in sauna technology. Now, let’s dive deeper into this fascinating practice—exploring its ancient roots, the remarkable science behind its benefits, and the exciting modern innovations that elevate sauna therapy to a whole new level.

A Journey Through Time: From Ancient Rituals to Modern Science

The use of sauna therapy has been a cornerstone of Finnish culture for over 2,000 years, and its origins date back even further to the early days of human civilization. In Finland, saunas were traditionally constructed from wood, heated by a fire, and used for both physical cleansing and spiritual renewal. The sauna experience was considered so essential to health that it was common for women to give birth in saunas due to the clean environment they provided.

Saunas in ancient Finland were not just for bathing; they were central to the community, serving as places for relaxation, socializing, and even treating ailments. The Finnish word “löyly” refers to the steam created when water is poured over hot stones, and it is said to symbolize the soul’s purification. Over time, the therapeutic benefits of sauna bathing became well known beyond Finland, spreading across Northern Europe and eventually to the rest of the world.

Modern science has validated what ancient cultures understood intuitively. Today, saunas are recognized as therapeutic spaces where heat can promote healing, support detoxification, and provide relief from a range of ailments. The cardiovascular benefits, pain relief, and mental health improvements associated with sauna therapy have led it to become a widely used wellness practice globally.

Sauna Use and Cardiovascular Health: A Lifesaving Routine

When it comes to heart health, sauna therapy offers compelling evidence of its ability to reduce mortality rates associated with cardiovascular diseases. One of the largest and most significant studies on this subject was conducted in Finland, a country with a long-standing sauna tradition. Published in JAMA Internal Medicine in 2015, this study followed 2,315 middle-aged men over a period of 20 years. The results were nothing short of groundbreaking—men who used saunas 4-7 times per week experienced a 50% reduction in cardiovascular-related deaths and a 40% reduction in all-cause mortality compared to those who used saunas less frequently.

How does sauna use improve heart health so significantly? Heat stress, as experienced in a traditional Finnish sauna, causes the body to mimic the effects of moderate physical exercise. The heart rate increases to the range seen during light to moderate physical activity (120-150 beats per minute), and blood vessels expand, improving circulation and reducing blood pressure. This cardiovascular response is especially beneficial for individuals who are unable to engage in vigorous exercise due to physical limitations or chronic illness.

Moreover, regular sauna use stimulates the production of heat shock proteins (HSPs), which are critical to protecting cells from damage, reducing inflammation, and improving arterial health. This helps reduce the progression of atherosclerosis (plaque buildup in the arteries), which is a key risk factor for heart attacks and strokes. The American Heart Association has acknowledged the potential of heat exposure through saunas to support cardiovascular health, particularly when combined with other healthy lifestyle choices such as exercise and a balanced diet.

Chronic Pain and Muscle Recovery: The Healing Power of Heat

Sauna therapy is a well-established treatment for those suffering from chronic pain conditions, including arthritis, fibromyalgia, and muscle injuries. The therapeutic benefits of heat have been used for centuries to relieve pain, but modern studies are now confirming just how effective sauna therapy can be.

A study published in the European Journal of Applied Physiology in 2013 examined the effects of both infrared and traditional saunas on muscle recovery and pain management. The results showed that participants who used saunas after intense physical activity experienced faster recovery times, less muscle soreness, and improved physical function compared to those who did not use saunas. The heat increases blood circulation, which helps deliver oxygen and nutrients to damaged tissues, speeding up the healing process.

For individuals with chronic pain conditions like fibromyalgia, sauna therapy can offer significant relief. The heat relaxes tense muscles and increases blood flow to painful areas, reducing inflammation and alleviating discomfort. Additionally, the release of endorphins during sauna use—a natural painkiller produced by the body—further enhances the feeling of well-being and relaxation.

One promising area of research is the use of infrared saunas for pain management. Infrared saunas penetrate deeper into the body’s tissues than traditional saunas, which allows for more targeted pain relief in the joints and muscles. A 2009 study published in the Journal of Clinical Rheumatology found that infrared sauna therapy significantly reduced pain and stiffness in patients with rheumatoid arthritis and ankylosing spondylitis. The reduction in inflammatory markers seen in these patients highlights sauna therapy’s potential as a non-pharmacological treatment for chronic inflammatory conditions.

Respiratory Health: The Sauna as a Breath of Fresh Air

One often overlooked benefit of sauna therapy is its ability to improve respiratory health. The combination of heat and steam in traditional saunas can help open airways, loosen mucus, and reduce inflammation in the lungs, making it an effective treatment for conditions like asthma, bronchitis, and chronic obstructive pulmonary disease (COPD).

A 2019 study published in the Journal of Medicine and Life explored the benefits of halotherapy (salt therapy) in combination with sauna sessions. The study showed that inhaling fine salt particles during sauna use helped reduce respiratory symptoms and improve lung function in individuals with chronic respiratory conditions. The salt works as a natural anti-inflammatory agent, helping to soothe irritated airways and improve breathing.

In Finland, it is common for people to use saunas to relieve symptoms of common colds, as the heat can help to open nasal passages and alleviate congestion. The dry heat found in traditional saunas can also be beneficial for people with respiratory infections, as it helps thin mucus secretions and encourages better airflow in the lungs.

Halotherapy, which is becoming an increasingly popular addition to modern saunas, can further enhance these benefits. By dispersing fine salt particles into the sauna air, halotherapy promotes respiratory detoxification and supports individuals with chronic respiratory diseases like asthma and COPD. For individuals with seasonal allergies, halotherapy can help reduce inflammation in the airways and alleviate symptoms like sneezing, coughing, and shortness of breath.

Brain Health and Sauna Therapy: A Surprising Ally Against Dementia

Beyond its benefits for the heart and muscles, sauna therapy has recently gained attention for its potential to protect the brain and reduce the risk of dementia and Alzheimer’s disease. Research conducted in Finland—the heart of sauna culture—has revealed that regular sauna use may be one of the most powerful lifestyle interventions for maintaining cognitive health.

A 2017 study published in the journal Age and Ageing followed more than 2,000 men over a period of 20 years and found that those who used saunas 4-7 times per week were 66% less likely to develop dementia and 65% less likely to develop Alzheimer’s disease than those who used saunas less often. This groundbreaking finding suggests that heat exposure in saunas may play a protective role in preventing neurodegenerative diseases.

The underlying mechanisms for this protective effect are still being studied, but one hypothesis is that sauna use stimulates the production of brain-derived neurotrophic factor (BDNF). BDNF is a protein that supports the survival of neurons, encourages the growth of new brain cells, and protects against cognitive decline. Additionally, the cardiovascular benefits of sauna use likely contribute to improved brain health, as better circulation leads to increased blood flow to the brain, reducing the risk of stroke and cognitive impairment.

The stress-relieving properties of sauna therapy may also play a role in protecting the brain. Chronic stress is known to negatively impact cognitive function, and by promoting relaxation and reducing stress levels, sauna use can help preserve mental clarity and reduce the risk of memory-related conditions.

Modern Innovations: Elevating the Sauna Experience

While the core benefits of sauna therapy have remained consistent for centuries, modern innovations have taken this ancient practice to new heights. Today’s saunas are equipped with cutting-edge technologies designed to enhance the therapeutic experience and maximize health outcomes.

Oxygen Mixing Technology is a feature found in high-end saunas that ensures a continuous flow of fresh air during sauna sessions. Traditional saunas can become uncomfortable over time due to the buildup of stale, oxygen-depleted air, but this technology helps maintain an oxygen-rich environment, allowing for longer and more comfortable sessions. This is particularly beneficial for individuals who are using saunas for therapeutic purposes, as they can tolerate higher temperatures and longer sessions without feeling lightheaded.

Chromotherapy, also known as light therapy, is another modern addition to saunas that uses specific wavelengths of light to influence mood, mental clarity, and emotional

well-being. Research has shown that different colors can impact the body in various ways—blue and green light can help calm the mind and reduce anxiety, while red light can stimulate energy and improve focus. By incorporating chromotherapy into sauna sessions, users can enhance the mental and emotional benefits of heat therapy, leaving them feeling not only physically refreshed but also mentally rejuvenated.

Modern saunas equipped with halotherapy add another therapeutic dimension. By dispersing fine salt particles into the air during sauna sessions, halotherapy can help cleanse the respiratory system, reduce airway inflammation, and improve lung function. Studies have found that halotherapy is particularly beneficial for individuals with asthma, COPD, and chronic bronchitis, as it helps to open up airways and clear out mucus. Additionally, halotherapy has been shown to improve skin conditions such as psoriasis and eczema, thanks to the anti-inflammatory properties of salt.

These technological advancements, combined with the ancient benefits of heat exposure, make modern saunas an incredibly powerful tool for both physical and mental health.

Enhancing Sauna Therapy with Supplements, Diet, and Lifestyle

While sauna therapy alone provides numerous health benefits, combining it with supplements, dietary interventions, and lifestyle modifications can further enhance its effects and ensure safe use.

Hydration and Electrolytes

Sauna sessions result in significant sweating, leading to the loss of electrolytes such as sodium, potassium, magnesium, and calcium. It is crucial to maintain proper hydration, and replenishing lost electrolytes through supplements or foods rich in these minerals can prevent dehydration and electrolyte imbalances. Coconut water, bananas, and leafy greens are excellent sources of natural electrolytes, while specialized electrolyte supplements can provide quick replenishment.

Omega-3 Fatty Acids

Omega-3 fatty acids from sources like fish oil or flaxseed oil offer potent anti- inflammatory effects. They help reduce systemic inflammation, making them an ideal complement to sauna therapy, which also aims to reduce inflammation through heat shock proteins (HSPs). These healthy fats support cardiovascular health, further enhancing the heart-protective benefits of regular sauna use.

Antioxidants

The heat exposure from sauna use increases oxidative stress in the body, potentially leading to cell damage. To mitigate this, supplementing with antioxidants such as vitamin C, vitamin E, glutathione, and CoQ10 can neutralize free radicals and support cellular repair and detoxification. Incorporating antioxidant-rich foods like berries, nuts, and green tea into your diet can also support your body’s natural defenses.

Magnesium

Magnesium is essential for muscle relaxation, nerve function, and energy production. It is often depleted through sweating during sauna use, which can lead to muscle cramps or fatigue. Taking magnesium supplements or increasing your intake of magnesium- rich foods like spinach, pumpkin seeds, and almonds can prevent these symptoms and support overall muscle recovery.

Adaptogens

Adaptogenic herbs such as ashwagandha, rhodiola, and ginseng help the body manage stress and balance cortisol levels. By enhancing the body’s resilience to stress, these herbs can further amplify the stress-relieving and relaxation benefits of sauna therapy. Adaptogens also support immune function, making them a valuable addition to a wellness routine that includes regular sauna use.

Lifestyle Interventions to Enhance Sauna Therapy

To maximize the benefits of sauna therapy, certain lifestyle practices can be integrated alongside the use of supplements and a healthy diet.

Cold Exposure

One effective method to enhance the health benefits of sauna therapy is to alternate between heat and cold exposure. Commonly known as contrast therapy, this technique involves switching between a hot sauna and a cold environment, such as an ice bath or cold shower. Studies show that this practice can improve circulation, vascular function, and immune response, while reducing muscle soreness and speeding up recovery after intense physical activity.

Moderate Exercise

Engaging in light physical activities, such as yoga or stretching, before or after sauna sessions can further improve flexibility and circulation. Regular exercise in combination with sauna use can promote detoxification, as it stimulates lymphatic flow and improves the body’s natural ability to flush out toxins.

Sleep Optimization

Quality sleep is vital for recovery and general health. Saunas promote relaxation, which can help improve sleep quality by reducing stress and tension before bedtime.

Establishing a consistent sleep routine, avoiding screens before bed, and creating a calm sleep environment can further optimize recovery after sauna sessions, allowing the body to fully rejuvenate.

Medical Disclaimer

The information provided in this article is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare providers with any questions you may have regarding a medical condition or health program. Do not disregard professional medical advice or delay seeking treatment based on information from this article.

Sauna therapy may not be suitable for everyone, and certain individuals should use caution or avoid it altogether:

• Relative contraindications include conditions such as controlled hypertension, asthma, or COPD. People with these conditions should consult their healthcare provider before starting sauna therapy, as the high heat may exacerbate symptoms.

• Absolute contraindications include uncontrolled high blood pressure, unstable angina, severe heart disease, pregnancy, and recent stroke or heart attack. Individuals with these conditions should avoid sauna use to prevent adverse health effects.

Always consult with a healthcare professional to determine whether sauna therapy is safe and appropriate for your specific health circumstances. Proper hydration, nutrition, and medical guidance are key to ensuring safe and effective use of saunas.

References:

Laukkanen, T., Khan, H., Zaccardi, F., & Laukkanen, J. A. (2015). Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Internal Medicine, 175(4), 542-548. doi:10.1001/ jamainternmed.2014.8187.  Patrick, R. P., & Johnson, T. L. (2021). Sauna use as a lifestyle practice to extend healthspan. Experimental Gerontology, 154, 111509. doi:10.1016/ j.exger.2021.111509.  Hannuksela, M. L., & Ellahham, S. (2001). Benefits and risks of sauna bathing. American Journal of Medicine, 110(2), 118-126. doi:10.1016/S0002-9343(00)00671-9.  Alonso-Fernández, L., et al. (2013). Effects of infrared and traditional sauna bathing on recovery after a training session. European Journal of Applied Physiology, 113(2), 297-307. doi:10.1007/s00421-012-2441-8.  Moynihan, A. B., et al. (2020). The benefits of chromotherapy in combination with heat therapy: A review. Journal of Alternative and Complementary Medicine, 26(7), 650-658. doi:10.1089/acm.2019.0376.  Halotherapy for respiratory health. (2019). Journal of Medicine and Life, 12(1), 67-72. Available at: NCBI.  Laukkanen, J. A., Kunutsor, S. K., & Laukkanen, T. (2018). Sauna bathing is inversely associated with dementia and Alzheimer’s disease in middle-aged Finnish men. Age and Ageing, 47(5), 611-617. doi:10.1093/ageing/afy128.  Kukkonen-Harjula, K., & Kauppinen, K. (2006). Health effects and risks of sauna bathing. International Journal of Circumpolar Health, 65(3), 195-205. doi:10.3402/ijch.v65i3.18100.