Saunas are rapidly gaining popularity in Australia and across the globe. One of the major reasons why is the positive impact they can have on our physical and mental health and overall wellbeing.
Over the past decade, a significant amount of scientific research has been conducted into the health benefits of saunas. A leading figure behind such studies is Dr. Jari A. Laukkanen, a cardiologist and professor at the University of Eastern Finland.
Today, we’ll speak with Dr. Laukkanen and take a closer look at his findings into why saunas are good for our health.
Exploring the health benefits of saunas
In Dr. Laukkanen’s home of Finland, saunas have been a cornerstone of the culture for over 2000 years. Operating at high temperatures (80–100°C) with low humidity (10–20%), Finns have relied on saunas to boost their physical and mental health—using them as spaces to relax, detox, and rejuvenate.
While, culturally, saunas have long been viewed as good for health in Finland, Dr. Laukkanen wanted to see if evidence backed these perceptions. The following are some of the key sauna health benefits Dr. Laukkanen and his colleagues have uncovered throughout their past decade of scientific research.
Are saunas good for heart health?
Cardiovascular disease (CVD) remains one of the leading causes of death worldwide, and Australia is no exception. Dr. Laukkanen’s research offers hope, suggesting that regular sauna use could be a game-changer for heart health.
In a landmark study involving over 2,300 Finnish men, frequent sauna users (4–7 sessions per week) were found to have a 65% lower risk of sudden cardiac death and a 50% reduced risk of fatal cardiovascular disease compared to those who used the sauna only once weekly.[1][2] These impressive statistics highlight a sauna’s potential to complement other heart-healthy habits like exercise and a balanced diet.
So, how do saunas benefit the heart? Heat exposure causes blood vessels to dilate, improving circulation and reducing blood pressure. Saunas also mimic the cardiovascular effects of moderate exercise by increasing heart rate, which boosts cardiovascular efficiency over time.[2]
Can saunas help you live longer?
Saunas do more than just benefit the heart—they may also help you live longer. Research by Dr. Laukkanen reveals that regular sauna use is associated with lower overall mortality rates. The benefits are particularly pronounced for those who use saunas frequently, with a dose-response relationship showing that more frequent sessions yield greater health benefits.[1][2]
The mechanisms behind these results are multi-faceted. Saunas reduce systemic inflammation, improve vascular health, and support the body’s stress response—all factors that potentially can contribute to a longer and healthier life. By improving endothelial function and reducing oxidative stress, saunas could also help stave off chronic conditions like diabetes and hypertension, which are prevalent in Australia.[2]
Do saunas help with mental health?
The benefits of saunas extend beyond physical health. In today’s fast-paced world, stress, anxiety, and burnout are common challenges. Saunas offer a natural remedy, promoting relaxation and reducing stress.
Dr. Laukkanen’s research highlights the mental health advantages of sauna use, including a lower risk of depression and anxiety.[2][3] Saunas activate the body’s parasympathetic nervous system, encouraging relaxation and recovery. They also stimulate the release of endorphins—commonly referred to as “feel-good” chemicals—which can enhance mood and improve sleep quality.
For Australians juggling busy lifestyles, regular sauna sessions can serve as a sanctuary for mental rejuvenation. Whether it’s the calming heat, the ritual of slowing down, or the endorphin rush, saunas offer holistic benefits for emotional well-being.
Can saunas improve fitness?
Dr. Laukkanen and his colleagues’ studies reveal that combining sauna use with regular exercise amplifies health benefits. In an 8-week randomised trial, participants who exercised regularly and followed their workouts with sauna sessions saw greater improvements in blood pressure, cholesterol levels, and cardiorespiratory fitness compared to those who exercised alone.[4]
If you want to stay active, saunas provide a powerful complement to physical activity. The post-exercise sauna ritual helps reduce muscle soreness, improves recovery, and enhances overall fitness levels. Moreover, for individuals unable to meet exercise recommendations due to mobility issues, saunas offer a comparable cardiovascular boost, making them an inclusive wellness tool.[3]
5 health benefits of saunas
The positive benefits of saunas are increasingly being recognised globally.
“Saunas are becoming more and more popular”, Dr. Laukkanen told SDS Australia. “They’re now a part of lifestyle treatments in many countries, other than just Finland.”
To unlock the health benefits of saunas, Dr. Laukkanen recommends that “you should use a sauna most days of the week. More than four days is perfect. Two or three times is ok.
“Try a sauna—you will get benefits. I suggest finding a way to use it that suits you. For example, after exercise!”
Recapping the points we looked at earlier, the following are five key health benefits Dr. Laukkanen has been able to attribute to saunas throughout his studies.
- Improved Circulation: Heat exposure causes blood vessels to dilate, enhancing blood flow and oxygen delivery to muscles and organs.[2]
- Reduced Inflammation: Saunas lower systemic inflammation, a key factor in chronic diseases like arthritis, diabetes, and heart disease.[2][5]
- Stress Relief: Saunas activate the parasympathetic nervous system, countering the effects of chronic stress and lowering cortisol levels.[2]
- Enhanced Recovery: Heat promotes muscle relaxation and speeds up the removal of lactic acid, aiding in physical recovery.[3]
- Brain Health: Saunas stimulate the release of brain-derived neurotrophic factor (BDNF), a protein that supports cognitive function and protects against neurodegenerative diseases like Alzheimer’s.[2]
The future of saunas in health and wellness
Thanks to the pioneering work of Dr. Jari A. Laukkanen, we now have a greater insight into the impact of regular sauna use on cardiovascular health, longevity, and mental well-being.
While Dr. Laukkanen and his fellow researchers have laid a solid foundation, there’s still much to explore in regards to the effects of saunas on health. Dr. Laukkanen has stated that further studies could expand our understanding of saunas’ potential to combat metabolic disorders, support cancer recovery, and more—including the effect of saunas on blood pressure.
“Sauna and blood pressure is certainly one interesting topic to explore.”
Where to find saunas in Australia
Looking for a premium-quality sauna to enhance your health and wellness routine? Take a look at SDS Australia’s best-in-class Sauna range. If you have any queries, our friendly team is always on hand to offer you expert sauna advice.
References
[2] Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence (2018)
[3] Acute effects of exercise and sauna as a single intervention on arterial compliance (2020)
[4] Effects of regular sauna bathing in conjunction with exercise on cardiovascular (2022)
