Beyond the "Hot Box:" What Science Says about the Magic of Sauna.

Hey everyone! Nicole here, bringing you some info on two of my favorite things: science and sauna. We often talk about how amazing it feels to step into our warm, cedar haven – the relaxation, the stress melt, the pure joy of connecting with community. But what if I told you there's some pretty compelling science backing up those good vibes?

As a Doctor of Physical Therapy, I love diving into the why behind what we do. While there are plenty of anecdotal claims about sauna benefits, just like you can find claims to the benefit of anything anyone can possibly make a profit on via the internet, I always prefer to focus on what the clinical data tells us. Not to say that the personal stories shared by people who use the sauna are not valuable - they ARE valuable and those experiences, beliefs, and feedback are all important pieces of what we use to shape the experience at Nordic Night and to communicate the benefit to others. What I love is to be able to pair someone's experience of a benefit that they are receiving to either clinical data or to an understanding of the physiological mechanism for that benefit. In this blog post I would like to review some of the published evidence to the benefits of sauna bathing.

The strongest evidence we have to date points directly to the incredible impact frequent sauna bathing can have on cardiovascular health and the prevention of related diseases. Research is showing that the results from a high temp sauna session are surprisingly similar to moderate intensity exercise. How cool is that?!

What's Happening Inside Your Body? Well, you ARE getting a workout.

When you step into our hot room, your body kicks into gear:

• Your heart gets a workout: Cardiac output (how much blood your heart pumps) can increase by 60-70%.

• Blood flow surges: Roughly 50-70% of your blood is redirected to your skin – hello, healthy glow.

• Heart rate climbs: Expect your heart rate to comfortably rise to 120-150 beats per minute, mimicking moderate exercise.

• Hormesis in action: Your body responds to the stress of the heat by triggering protective responses that repair cell damage and make you more resilient to future stressors. It’s like a built-in defense system getting a tune-up!

The Post-Sauna Perks: Your Body Keeps Working

The magic doesn't stop when you step out. After your session, your body continues to reap rewards:

• Lowered blood pressure

• Improved blood vessel function (endothelial function) and heart pumping ability (left ventricular function)

• Reduced inflammation markers

• Regulation of your nervous system – bringing balance to things like breathing, digestion, and heart rate.

• Improved circulating vascular risk factors like lipids.

  
  

Your Brain on Sauna: Sharper, Clearer, Happier!

Beyond the body, your brain gets a major boost too!

• Sauna promotes the growth of new neurons and increases BDNF (Brain-Derived Neurotrophic Factor), a key protein for brain health.

• It improves blood flow to your brain, helping to clear out amyloid-beta, a protein linked to Alzheimer's.

• It boosts norepinephrine, which sharpens focus and attention, and prolactin, which helps repair nerve cell damage.

The added Power of "Frequent" – What sauna as a lifestyle practice can do for you.

The more you sauna, the better your disease reduction looks. Research, particularly from the long time sauna research minds like Laukkanen et al., defines"frequent" as 4-7 times per week, for about 19 minutes at that optimal 174+ degrees Fahrenheit.

And the results for these consistent sauna-goers? They're significant:

• 47% reduced risk of hypertension (that's over nearly 25 years of follow-up!)

• 62% reduced risk of stroke

• A whopping 66% and 65% reduction in the risk of dementia and Alzheimer's disease

• 40% reduction in all-cause mortality

  
  

Now, this doesn't mean that you have to hit those frequency numbers to see a reduction in disease risk and an improvement in your overall health. These stats compare frequent bathers (4-7 times per week) to those who only sauna once a week because the study was done in Finland where nearly everyone saunas at least once per week! These disease reduction numbers would likely be even more significant if they were compared to people who didn't sauna at all. Even 1-2 times a week likely offers benefits, and the research is constantly evolving. The research on other benefits, such as the use of whole body hyperthermia (like sauna) for depression, demonstrate that sauna packs a significant punch even when used on a less frequent basis.

Other Benefits We're Excited About

While more research is needed in these areas, we're seeing initial studies being completed and a growing body of evidence for things like:

• Improved breathing in patients with asthma and chronic bronchitis, and a general reduction in respiratory diseases.

• Whole body hyperthermia (like sauna!) as a potential treatment for depression.

• Reduced pain from conditions like osteoarthritis, rheumatoid arthritis, and fibromyalgia.

• Improved cognitive functioning and athletic performance.

  
  

What We Hear Every Day at Nordic Night

Beyond all the clinical studies and fancy terms, what we hear constantly from you, our amazing participants, is the real-life impact. We most frequently hear about:

• Marked improvement in sleep.

• Increased stress tolerance and overall well-being.

• Help managing anxiety and seasonal affective disorder.

• Significant reduction in chronic pain.

  
  

So, whether you're looking for profound long-term health benefits, a clearer mind, a better night's sleep, or just a truly unique way to connect with yourself and our wonderful community, the science – and our community's experience – clearly points to the power of the sauna.

Ready to experience it for yourself? We can't wait to welcome you to Nordic Night!

Nicole Terrill, DPT

Nordic Night Sauna