Timeline of Benefits of Sauna Use

Immediate Benefits of a Sauna Session

5-10 min - you start sweating and excreting toxins
12 min - heart rate elevation
15 min - white blood cell count increases
15 min - growth hormone increases 5x
20 min - cardiovascular benefits kick in
20-30 min - heat shock protein response
30 min - blood sugar reduction
30 min - insulin sensitivity improves
45 min - risk of dehydration
60 min - growth hormone increases 16x
> 60 min - excessive loss of minerals
& risk of heat shock
Dr. James DiNicolantonio (@drjamesdinic)

Athletes use Saunas to improve their range of motion and to help loosen tight muscles after a hard workout.

When your body is relaxed your mind feels better and you feel better. The Sauna promotes a wonderful sense of well being.

You will feel rejuvenated and have increased energy levels. The Sauna helps many get a more restful sleep.

Finnish researchers have reported that the regular use of Saunas helps maintain the blood vessels. Vessels become elastic and pliable longer due to regular dilation and contraction from the process of heating and cooling the body repeatedly. The heart rate increases in the Sauna creating a demand for more oxygen, which in turn burns calories and provides a mild workout for the heart.

Blood vessel dilation brings blood closer to the surface of the skin and, as blood vessels expand to accommodate increased blood flow, circulation in the extremities improves.

Beta Endorphins and Norepinephrines are released as the body's natural pain killers temporarily raise the body's pain threshold.

The Finnish Medical Society, Duodecim, has conducted tests that show a 30% less chance of getting a cold when Saunas are taken regularly. Saunas have even been shown to help in preventing a cold from getting worse. Sauna heat puts the body into an artificial fever state (hyperthermia). Fever is part of the body's natural healing process. This "fake fever" stimulates the immune system resulting in an increased production of disease fighting white blood cells and antibodies.

The Sauna should not, of course, be used as a weight loss aid by itself, but when used with a good diet and exercise program, a Sauna can help burn more calories. Weight is lost in a Sauna, but most of it is water loss from sweating.

Increased blood flow promotes cellular growth and development by bringing important nutrients to subcutaneous and surface tissue. While taking a Sauna, blood flow to the skin increases to as high as 50-70% of cardiac output (normal is 5-10%). Sauna heat relaxes facial tension, skin pores are opened, and heat stimulates the epidermis, thus increasing circulation. Vasodilation (expansion of blood vessels) brings essential fluids to the surface, enhancing collagen production, to maintain skin elasticity and a wrinkle-free complexion.

Sauna is the deepest cleaning bath in the world. Perspiration induced by a Sauna opens the body's pores and naturally expels impurities and toxins from the body. There are many detoxification programs that use the Sauna daily to rid the body of chemicals. The Sauna has been used to sweat out nicotine, pesticides, and other toxins. Skin is the largest organ of the body and 30% of body wastes exit through the skin. The Sauna elevates the body's ability to rid itself of this waste.

Steam inhalation is excellent for relieving throat irritations and helping the inflammation of upper respiratory mucous membranes. Sauna steam loosens secretions and can stimulate discharge of mucous from the lungs and throat.

Heat from the Sauna soothes sunburned skin as blood rushes to the surface to aid in healing.

Sauna bathing can augment proper kidney function. Perspiration through the skin’s pores excretes a good amount of the body's wastes and reduces the load put on the kidneys. Sweating is such an effective detoxifier that some doctors recommend Sauna usage to supplement persons on kidney dialysis.