Why I Built a Sauna in My Garden - Health Benefits of Sauna
- Dr David Murday
- Sep 23, 2024
- 4 min read
The Health and Longevity Benefits of Regular Sauna Use
After months of contemplation, research and procrastination, I finally saw it through – I’ve constructed a sauna in my garden. I’ve always enjoyed a sauna session at a spa or gym but I decided to invest in one for regular use. I dived into the evidence surrounding its almost unbelievable health benefits. Saunas aren’t a luxury nor just a relaxation tool; they’re a powerful health enhancing tool that can extend longevity and improve your mental well-being.
In this blog, I’ll share what I’ve learned about the health span and longevity benefits of sauna use, and why it’s quickly becoming one of the most exciting wellness tools backed by clinical research.
How Sauna Can Improve Your Physical Health
For centuries saunas have been part of daily life in many cultures. Recently researchers have studied the health benefits of sauna bathing, and some of the results are almost too good to be true.
Benefits to the Cardiovascular System: There is compelling evidence to support the heart health benefits of sauna use. Research from the University of Eastern Finland, tracked 2,300+ middle-aged men over a 20-year period. This identified an association between frequent sauna and a significant reduction in cardiovascular disease and all-cause mortality. The men who bathed 4-7 times per week saw 50% less risk of fatal cardiovascular diseases and a 40% less risk of all-cause mortality versus those who bathed just once a week.
Lower Risk of Dementia and Alzheimer’s Risk: The Finnish study also demonstrated a link between sauna use and cognition. Those who used saunas frequently (4-7 times per week) showed 66% less risk of dementia and a 65% lower chance of Alzheimer’s disease. While the mechanisms are still unclear, it's thought that better circulation, less inflammation, and the cardiovascular benefits play a role in improved brain health.
Better Circulation and Improved Blood Pressure: Sauna mimics some of the stresses of exercise with an increase in heart rate and blood vessel dilatation. It helps lower blood pressure and more so when used regularly. The heat seems to help improve flexibility of your blood vessels and vascular function. Following a session, relaxation of blood vessels leads to a drop in blood pressure.
Less Pain and Improved Muscle Recovery: The heat from the sauna leads to relaxation of muscles and helps reduce joint pains. This is a real benefit for those who do regular physical activity or suffer with conditions associated with chronic pain. Sauna use can improve muscle recovery by increasing blood flow to muscle tissues this can speed the healing process. Moreover, heat therapy can mitigate pain from arthritis, fibromyalgia and lower back pain.
Boosting Your Immune System: Regular sauna bathing may also strengthen the immune system. A study in Annals of Medicine suggested that regular bathers had fewer colds and respiratory illnesses. Some believe the rise in body temperature, mimics fever and activating the immune system, makes it stronger and more effective.
How Sauna Can Improve Your Mental Health
Stress: For me, a huge benefit of using my new sauna has been stress relief. It’s a calm, peaceful space disconnected from everyday stresses. It also a great way to have “protected” time with my wife. Heat also helps to reduce cortisol (one of the main stress hormones) and promotes relaxation.
Improvements in Mood and Anxiety Reduction: Several studies have shown an increase in levels of serotonin, the "feel-good" hormone in the brain, associated with frequent sauna use. It is also associated with less anxiety and mood improvements. A pilot study published in Psychosomatic Medicine found that infrared sauna had benefits in treating mild depression.
Improvements in Sleep: Sauna before bedtime may improve your quality of sleep. As you cool down after sauna, it provides signals to your brain that it’s bedtime! Several studies have suggested that regular sauna leads to a more restful and deeper sleep.
What We Know About Temperature and Duration
How you use sauna influences the potential benefits. This is what the research tells us:
Temperature
Finnish saunas have traditionally operated at temperatures between 80°C to 100°C whereas infrared saunas tend to be cooler – between 50°C to 60°C. Both offer health benefits, but the temperatures of traditional saunas can cause more sweating and potentially cardiovascular benefits, in a shorter amount of time.
Duration
Spending 15 to 20 minutes per session seems to be enought to generate significant health benefits. Cardiovascular and longevity gains have been seen in studies where individuals have used the sauna between 4 and 7 times per week. For beginners it is sensible to start with shorter sessions, maybe 10 minutes, and slowly work up as their body adapts. For most sauna creates an uncomfortable feeling at first.
How often?
Using a sauna 4-7 times per week has been associated with the greatest health improvements.
Why I Built My Own Sauna
Building a sauna in my garden was not just about providing a space for relaxation - it was an investment in long-term health. Doing it myself was also a significantly lower financial investment! Reading the science made it clear to me that this ancient practice offers a wealth of benefits including cardiovascular health, lifespan, and improved mental health.
Having our own sauna gives the flexibility to use it whenever we want, without a gym or spa visit. Whether to unwind after a long day, recover from a heavy gym session, or simply improve my health, the sauna has rapidly become an integral part of our routine.
Garden Sauna Examples
Final Thought
If you’ve considered using a sauna regularly or even building a sauna, like I did - the evidence is clear. The health and longevity effects are huge. Regular sauna use is a really worthwhile investment in your long-term well-being – it provides improved heart health, reduced risk of dementia and the perfect mental relaxation tool.
