Saunas are no longer just relaxation facilities. Recent scientific studies have increasingly revealed the remarkable health benefits saunas have on both mind and body.

In Finland, saunas are deeply ingrained as a national health habit, and many medical studies have been conducted. In Japan, the sauna boom from the late 2010s has brought attention to these health benefits. I personally use the sauna several times a week and have experienced these health benefits myself.

Basic Mechanisms of Sauna

When you enter a sauna, your skin temperature rises to about 40°C, and your internal body temperature rises to about 38°C. In a single sauna session (about 10 minutes), you sweat about 300-500ml.

Your heart rate increases from a resting rate of 60-80 beats per minute to 100-150 beats per minute during the sauna. This increase in heart rate is equivalent to light jogging.

In the sauna, blood vessels dilate, they constrict in the cold plunge bath, and dilate again during the outdoor air bath. This vascular movement produces various health benefits.

1. Blood Circulation Enhancement

High temperatures cause blood vessels to dilate, increasing blood flow by more than double. Oxygen and nutrients are delivered throughout the body. Regular sauna use leads to the formation of new capillaries.

Improvement in cold sensitivity, reduction of swelling, relief of shoulder and back pain, and promotion of fatigue recovery. I also feel these effects. Especially, my shoulder stiffness dramatically improves after using the sauna.

2. Detoxification Effect

Waste products and heavy metals in the body are expelled with sweat. The rise in body temperature boosts basal metabolism. Studies have confirmed that sauna sweat contains more heavy metals (such as lead and cadmium) than regular sweat.

Elimination of waste products, skin purification, reduced kidney burden, and reduction of swelling. The good condition of the skin after a sauna is due to this detoxification effect.

3. Autonomic Nervous System Regulation

In the sauna, the sympathetic nervous system becomes dominant (excited state), reaches its peak in the cold plunge bath, and switches to the parasympathetic nervous system during the outdoor air bath (relaxation). This switching balances the autonomic nervous system.

Improved stress resistance, reduced anxiety symptoms, mood improvement, and improvement of autonomic nervous system disorders. I also find that the sauna provides mental stability amidst stressful days.

4. Improved Sleep Quality

After a sauna, body temperature gradually decreases. This drop in temperature induces deep sleep. Melatonin secretion is promoted. With the dominance of the parasympathetic nervous system, the mind and body relax, making it easier to fall asleep.

Finnish research shows that regular sauna users have significantly better sleep quality compared to non-users.

Improved sleep onset, increased deep sleep, reduced nighttime awakenings, and better morning awakening. I also experience deeper sleep on nights after using the sauna.

5. Enhanced Immunity

Heat stress from the sauna produces heat shock proteins (HSP). HSPs protect and repair cells and strengthen the immune system. Sauna use increases the number and activity of white blood cells.

An Austrian study found that using the sauna twice a week reduced the incidence of colds by about 50%.

Less susceptibility to colds, improved resistance to infections, enhanced recovery, and reduced chronic inflammation. Since I started using the sauna regularly, I have noticeably caught fewer colds.

6. Stress Relief and Mental Health

Cortisol (the stress hormone) decreases, reducing stress responses. Happiness hormones such as endorphins (happiness), serotonin (stability), and dopamine (motivation) increase.

Finnish research shows that regular sauna use reduces the risk of depression by about 30%.

Stress reduction, anxiety reduction, improvement of depressive symptoms, and mental stability. The experience of 'totonou' is the embodiment of this effect. For me, the sauna has become indispensable for maintaining mental health.

7. Cardiovascular Health

Research shows that regular sauna use lowers blood pressure. It improves the flexibility of blood vessels and helps prevent arteriosclerosis. Bad cholesterol (LDL) decreases, and good cholesterol (HDL) increases.

A large Finnish study (2,315 people, 20-year follow-up) showed that people who use the sauna 4-7 times a week have about a 50% lower risk of cardiovascular disease mortality compared to those who use it once a week.

Improvement of hypertension, prevention of arteriosclerosis, reduced risk of heart attacks, and reduced risk of strokes. These research results scientifically prove the health benefits of saunas.

8. Improved Brain Function

Sauna use increases brain-derived neurotrophic factor (BDNF). BDNF plays a crucial role in the growth and protection of brain cells. Increased blood flow delivers oxygen and nutrients to the brain.

Finnish research shows that people who use the sauna 4-7 times a week have about a 65% lower risk of dementia.

Improved memory, enhanced concentration, maintenance of cognitive function, and reduced risk of dementia and Alzheimer's disease. I also feel that my mind is clearer and my concentration improves after using the sauna.

9. Skin Benefits

Heavy sweating washes away dirt from pores. Enhanced blood circulation activates skin metabolism. Collagen production is promoted.

Brighter skin tone, tightened pores, improved skin elasticity, and improvement of acne and blemishes. Many people experience the good condition of their skin after using the sauna.

10. Weight Loss Benefits

Sauna use increases basal metabolism. A single sauna session burns about 300-500 kcal. Regular use promotes fat burning.

However, significant weight loss cannot be expected from sauna use alone. It is important to combine it with exercise and diet management.

Optimal Sauna Usage

Ideally, 2-3 times a week. A single session involves repeating 10 minutes in the sauna, 1 minute in the cold plunge bath, and 10 minutes of outdoor air bath for 2-3 sets. Don't forget to hydrate adequately. Avoid overdoing it if you're feeling unwell.

I visit the sauna 3-4 times a week. This habit supports my physical and mental health.

Precautions

Avoid bathing if you have heart disease, high blood pressure, are pregnant, or have consumed alcohol. Prolonged bathing is counterproductive. Be cautious of dehydration. Exit immediately if you feel unwell.

Conclusion: Sauna is the Ultimate Health Habit

The health benefits of saunas are scientifically proven. Enhanced blood circulation, detoxification, autonomic nervous system regulation, improved sleep quality, boosted immunity, stress relief, cardiovascular health, improved brain function, skin benefits, and weight loss benefits.

As Finnish research shows, regular sauna use contributes to long-term health maintenance. Reduced risk of cardiovascular diseases and dementia. These are not just temporary effects but long-term investments in health.

I also maintain my physical and mental health through sauna use. If you visit Japan, be sure to experience the sauna. Incorporate this wonderful health habit into your life. Sauna is the ultimate health habit.