A hot sauna can feel good when you want to relax, relieve stress or just get warm on a cold day. In recent years, however, some research has suggested that saunas may also improve your heart health. Is there real science behind the claim?
Oltion Mesi, M.D., a cardiologist at Henry Ford Health, breaks down what we know about saunas and heart health—and when it’s safe to use one.
How Do Saunas Affect Your Heart?
When you sit in a very hot environment like a sauna, your body naturally tries to cool you down. “As your body temperature rises in a sauna, your blood vessels widen,” Dr. Mesi explains. “When this happens, your arteries relax and you experience a drop in blood pressure. Then, your heart rate increases to compensate for the pressure. Together, these changes can actually mimic a mild form of exercise.”
In other words, your cardiovascular system is working harder to regulate your body temperature. This chain of reactions in your body is much like what happens when you participate in light cardiovascular activity.
Several studies appear to support these benefits, suggesting that regular sauna use may be associated with better heart health. This research has linked frequent sauna use to a lower risk of heart disease and improved blood pressure.
But these studies have significant limitations. They’re observational, meaning researchers looked at people who regularly used saunas and compared them with those who didn’t. These studies don’t take other factors into account.
“The average person who uses a sauna has direct access to one, which often means they have a higher socioeconomic status,” Dr. Mesi points out. “They may also have better access to healthcare, healthy foods and even a gym membership. These factors can significantly affect study results.”
Currently, there have been no long-term randomized controlled trials (RCTs) studying the cardiovascular benefit of saunas. RCTs are the gold standard for conducting research trials because they eliminate bias and other outside factors by randomly assigning participants to receive the treatment or the control (no treatment).
An RCT on saunas and cardiovascular health would have to randomize participants so that differences like health status, socioeconomic status, physical activity levels and access to healthcare did not heavily influence results. “Until a high-quality RCT like this is conducted, we have to be cautious about any information regarding the benefits of saunas,” says Dr. Mesi.
Who Should Not Use a Sauna?
Intense heat exposure isn’t safe for everyone, especially people with certain heart conditions. Talk to your doctor before using a sauna if you:
- Have heart disease or heart failure: Saunas could cause stress on your cardiovascular system.
- Have low blood pressure: The blood vessel dilation caused by heat can drop your pressure even further, which could lead to fainting.
- Use certain medications: Diuretics and blood pressure medications can keep your heart rate from increasing, which could cause you to become dizzy, overheat and faint.
Sometimes the heat of a sauna can be too much, even if you’re in good health. Exit the sauna immediately if you experience:
- Chest discomfort
- Difficulty breathing
- Dizziness or lightheadedness
- Nausea
- Rapid or irregular heartbeat
How to Use a Sauna Safely
If your doctor gives you the green light to try a sauna, start slowly and listen to your body. Here’s how to use one safely:
- Avoid alcohol before or during sauna use.
- Don’t use a sauna alone if you have any health concerns.
- Start with 5-minute sessions, gradually work up to no more than 20 minutes.
- Stay well-hydrated before, during and after—dehydration can make your blood pressure drop even lower.
Proven Steps to Heart Health
While saunas might offer some helpful but temporary cardiovascular changes, they’re not a replacement for exercise or a healthy diet. “We have decades of evidence on the benefits of diet and exercise for improving heart health,” says Dr. Mesi. “That’s not the case with saunas.”
So if you’re looking to boost your heart health, start with small changes. Consider replacing chips with crunchy vegetables or eating berries for dessert instead of a cookie. These changes add up over time.
And you don’t need exercise gadgets or a gym membership to get your heart pumping. Try Zone 2 training, such as biking, swimming or a brisk walk.
Saunas Aren’t a Magic Fix
If you don’t have access to a sauna or simply don’t like them, don’t sweat it. There are plenty of science-backed things you can do for your health that don’t require heat.
“Exercise is proven to be safe for most people and provides much better cardiovascular benefits at a lower cost,” says Dr. Mesi. “But if you don’t have any health conditions and you enjoy saunas, they can be part of a healthy lifestyle. Just remember that they can’t replace a heart-healthy diet or regular physical activity.”
Reviewed by Oltion Mesi, M.D., a cardiologist who sees patients at Henry Ford Cardiology – Jackson and Henry Ford Medical Center – Jonesville.
