Healthy Life
Decades of research suggest saunas may offer genuine health benefits, but the evidence is more complex than wellness trends suggest.
Imagine sitting in a wooden room heated to about 85°C, sweating profusely, and somehow feeling more relaxed than you have all week. Sound crazy? Well, millions of Finnish people would disagree – and science has taken notice. Researchers have studied Finland’s sauna culture and its potential health impacts for decades. So, is this ancient practice a good foundation for long-term wellness?
Dr Tilla Muller, a GP at Mediclinic Hermanus, regularly advises patients on evidence-based wellness practices. While acknowledging the promising research on saunas, she emphasises the importance of understanding both the benefits and limitations before incorporating saunas into your routine.
Studies linking saunas with better heart health
The most compelling scientific evidence comes from Finland, where saunas are a way of life. A groundbreaking study was published in 2015 that involved over 2 300 middle-aged Finnish men who researchers had followed for more than 20 years. The results were striking – those who used saunas up to seven times a week had a 50% lower risk of fatal heart disease compared to those who only went once a week.
In a separate study, the same research team also found that frequent sauna users had a 66% lower risk of developing dementia and a 65% lower risk of Alzheimer's disease.
What about those with existing heart issues?
Before you rush out to install a home sauna or jump in the one at the gym, more recent trials show a more complex reality. In 2023, researchers tested whether saunas could improve heart health in people who already had coronary artery disease. They asked heart patients to use a sauna four times a week for eight weeks and then measured their blood pressure and vascular health. The results, published in the Journal of Applied Physiology, showed no meaningful improvements in blood pressure or vascular health compared to usual care.
“This disconnect highlights an important point about health research,” says Dr Muller. “Just because people who use saunas regularly tend to be healthier doesn't necessarily mean the sauna itself is the magic bullet. Maybe sauna users exercise more, have less stress, or simply have better overall lifestyle habits.”
Muscle recovery and pain management
Athletes, fitness enthusiasts and wellness influencers often praise saunas for their recovery benefits, and science supports these claims. Heat can lead to the dilation of blood vessels, an increase in blood flow to strained muscles, and reduced inflammation. “This increased blood flow during a sauna session is likely to deliver vital nutrients and oxygen to injured tissue while helping remove metabolic waste products that contribute to soreness,” says Dr Tilla Muller.
In addition, people living with chronic pain conditions like arthritis or fibromyalgia might benefit from regular sauna sessions. A study published in Clinical Rheumatology showed that patients with rheumatoid arthritis and ankylosing spondylitis experienced reduced pain and stiffness with infrared sauna therapy – which uses light-based panels to emit infrared waves that directly penetrate and warm your body, rather than heating the surrounding air.
A Korean study has also suggested that patients with chronic lower-back pain can benefit from dry sauna therapy.
The elimination of toxins debate
When you sweat a lot in a sauna, your body may release small amounts of substances like heavy metals and other environmental toxins. You can lose up to half a litre of sweat in one session, and this can also help clear your pores and improve your skin, leaving it looking fresh and healthy. However, despite what wellness influencers may claim, sweating hasn’t been shown as an effective way to detox the body. Your liver and kidneys are responsible for that.
Real benefits, real precautions: understanding sauna safety and limits
"Saunas do provide genuine health benefits," says Dr Muller, “but these involve cardiovascular conditioning, stress reduction, pain relief, and possibly even improved brain health – not sweating out toxins”.
While saunas offer benefits, they’re not for everyone, she cautions. High heat and humidity can worsen conditions like asthma, may be unsafe in pregnancy, and could be risky for people with low blood pressure, heart disease, or a tendency to feel faint. If you have a medical condition or take medication that affects your heart or blood pressure, check with a healthcare professional first – and keep sessions short, stay hydrated, and listen to your body.