Sweat It Out

The Science-Backed Health Benefits of Sauna

Sauna: Your health boost for body and mind

Sauna is one of those rare rituals that feels indulgent and incredibly good for your health — and science backs that up. Long practiced in Nordic cultures, sauna bathing is now being embraced globally as more than just a way to relax. Research shows that regular sauna sessions can reduce disease risk, support longevity, and improve both mental and physical wellbeing.

What Happens to Your Body in the Heat?

When you sit in a sauna, your core body temperature rises — just like during moderate exercise. This activates a cascade of physiological responses, including increased heart rate, blood vessel dilation, and a good sweat. But one of the most fascinating effects is the production of heat shock proteins (HSPs).

These protective proteins help repair damaged cells, improve cell resilience, and even prevent age-related diseases. Regular exposure to heat — known as thermal stress — may train the body to better handle inflammation, oxidative stress, and environmental challenges.

Sauna and Disease Prevention

A landmark study published in JAMA Internal Medicine (Laukkanen et al., 2015) explored the relationship between sauna frequency and health outcomes in over 2,000 Finnish men. The findings were compelling:

• Those who used a sauna 2–3 times per week had a 24% lower risk of all-cause mortality compared to those who went once a week.

• Those who used it 4–7 times per week saw that risk drop by 40%.

• Frequent sauna use was also associated with significantly reduced risk of cardiovascular disease and Alzheimer’s.

  
  

This dose-response effect suggests that more frequent sauna sessions may offer greater protection, though even occasional use brings benefits.

The Søberg Principle: Heat After Cold

According to Dr. Susanna Søberg, a leading metabolic health scientist and author of Winter Swimming, the real magic happens when sauna is used after cold exposure. Her research supports the idea that transitioning from cold to heat (rather than the other way around) increases metabolic benefits and enhances mental resilience.

This is because the heat not only soothes the nervous system after cold exposure but also extends the duration of elevated dopamine and norepinephrine levels, improving mood, focus, and stress regulation.

Personally, I’m a big fan of Hot Huts — the mobile sauna that pitches up next to some of Cape Town’s most stunning tidal pools. There’s something deeply restorative about the ritual: a brisk cold plunge at my favourite tidal pool Dalebrook, followed by stepping into the heat of a wood-fired sauna, all while overlooking the Atlantic ocean. The contrast between cold and heat not only feels invigorating — it’s a sensory reset. The combination of natural beauty, community, and science-backed benefits makes it one of the most grounding ways to care for both body and mind.

For me, it’s more than recovery — it’s finding stillness, connecting with nature, and listening to the natural rhythm of my breath and body.

Additional Benefits of Regular Sauna Use

• Improved cardiovascular health

• Lower inflammation

• Faster muscle recovery after exercise

• Better sleep

• Enhanced mood and reduced stress

All of this from sitting in a warm room and letting your body do the work.

Final Thoughts

Sauna is more than a wellness trend — it’s a science-supported tool for long-term health and vitality. Whether you can access a traditional sauna, a hot hut after a cold dip (my personal favourite), or a simple hot bath at home, your body and mind will thank you for the heat.

So next time you're considering self-care, don’t underestimate the power of a good sweat.

References:

Laukkanen, T. et al. (2015). Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events. JAMA Intern Med. doi:10.1001/jamainternmed.2014.8187

Søberg, S. (2022). Winter Swimming: The Nordic Way to a Happier, Healthier Life.