Does Sauna Reduce Inflammation? Find Out Now!

Inflammation — it's a word we all know and a condition many of us experience. It could be the aftermath of a spirited spin class, inescapable workday stresses (hello, deadlines!), or late-night cheeseburger cravings. 

If you often reach for the medicine cabinet to ease inflammation-induced discomfort, consider adding a sauna to your routine. How does sitting in a sauna reduce inflammation? What's the science behind this heat therapy? 

This article will explore the fascinating link between saunas and inflammation reduction. We'll also share some handy tips to make the most of this daily ritual. 

What Exactly Is Inflammation?

Harvard Health explains inflammation as your body's way of signaling the immune system to heal and repair damaged tissue and defend itself against foreign invaders, like infections, injuries, and toxins.

There are two main types of inflammation: acute and chronic. 

Acute Inflammation

Acute inflammation is your body's first defense against harmful substances. Things like a cut on your finger, frostbite, or a common cold can set off acute inflammation. This type of inflammation is usually a good sign — it means your body is fighting something off. Once you've recovered, acute inflammation subsides.

Common symptoms include:

• Redness

• Heat

• Swelling

• Pain

• Flushed skin

Chronic Inflammation

Chronic inflammation is slower and can linger long, sometimes even when there's no apparent injury or illness. It can occur for many reasons, such as persistent stress, unhealthy diet, lingering irritants like industrial chemicals or pollution, or certain health conditions such as lupus and recurrent fever syndrome. 

A hyperactive immune system can also trigger inflammatory responses throughout your body, which manifest through the following:

• Unexplained fatigue

• Fever

• Loss of appetite

• Muscle stiffness

• Rashes

• Abdominal pain

• Weight gain or weight loss

• Depression and anxiety

Why Is Lowering Inflammation Important for Long-Term Health?

As mentioned earlier, acute inflammation typically subsides within a few days, but if neglected and escalated into chronic inflammation, it can lead to different health issues. For instance, chronic inflammation can contribute to the development of certain cancers and play a major role in many autoimmune diseases, such as rheumatoid arthritis (RA) and lupus.

WebMD further explains that chronic, low-grade inflammation also puts you at risk for type 2 diabetes, heart disease, gastrointestinal diseases, asthma and chronic obstructive pulmonary disease (COPD), and neurodegenerative diseases, such as Alzheimer's disease and Parkinson's disease. 

If you're dealing with chronic inflammation, your healthcare provider may recommend vitamin and mineral-rich supplements, nonsteroidal anti-inflammatory drugs (NSAIDs), or steroid injections to control the symptoms or reduce the severity of inflammation.

Applying ice, incorporating gentle movements, or using compression bandages for acute inflammation can help reduce swelling and pain. You can also use sauna therapy to relieve discomfort. 

A Look at the Different Types of Saunas

When you're in the market for an at-home sauna, you'll come across the following models:

Traditional Saunas

Traditional saunas, a.k.a Finnish saunas, are synonymous with the word 'sauna.' Rightly so, as these have been around for centuries!

These saunas work through a heat source (like a wood-burning or electric stove) that heats rocks. The warmth then radiates through the room. In these saunas, the temperature typically stays between 150 to 190 degrees Fahrenheit while the humidity levels remain relatively low, around 10% to 20%.

Thanks to these temperature and humidity combinations, these saunas can help you relax after massage, relieve anxiety and stress, reduce the risk of heart attack, improve respiratory issues like asthma, and open up the airways, which is a plus for sinus sufferers.

Infrared Saunas

Infrared saunas are modern versions of traditional saunas that swap the usual air and steam for infrared light waves. They are equipped with infrared lamps, which use electromagnetic radiation to warm the body directly, not the surrounding air. 

These operate at lower temperatures, about 120 to 140 degrees Fahrenheit. Infrared saunas help ease muscle pain and joint stiffness, enhance sleep quality, improve liver function, and may even help sweat out alcohol. 

Benefits of Sauna for Inflammation

Does sauna reduce inflammation? The good news — yes, it does! One of the biggest benefits of sauna bathing is its known ability to reduce systemic inflammation. Research shows that sauna bathing helps lower inflammatory markers in the body while reducing oxidative stress. Less inflammation means less pain, fewer aches, and a happier you!

A 2020 Finnish study further explains this point, stating that regular sauna bathing can significantly reduce the risk of cardiovascular mortality, hypertension, dementia, and Alzheimer's disease — all conditions closely linked to chronic inflammation. 

If you're dealing with skin inflammation, consider taking a sauna session. Studies show that sauna therapy can help cleanse the pores and manage skin inflammation, which can minimize the discomfort associated with psoriasis and eczema. 

A 2009 pilot study published in PubMed indicated that infrared sauna sessions significantly reduced pain and stiffness in patients with chronic inflammatory diseases such as rheumatoid arthritis and ankylosing spondylitis. 

Healthline notes that chronic inflammation can increase the risk of dementia by 35%. While this percentage may seem alarming, you can use sauna sessions to combat this. 

According to a 2017 study published on PubMed, men who took four to seven sauna sessions a week were observed to have a much lower risk of dementia compared to those who only took one session. This means that not only are you getting that oh-so-satisfying sweat on, but you're also taking a proactive step to improve your cognitive health.

How to Use Sauna for Reducing Inflammation 

Keep the following pointers in mind when using a sauna to reduce inflammation:

• MedicalNewsToday explains that your body releases melatonin and prolactin at night, which might increase levels of inflammatory cytokines. To counter this, consider taking evening sauna sessions. 

• While sitting in the cozy sauna might be tempting, consider limiting your session to 15–20 minutes. This will help with inflammation-associated discomfort without overwhelming your body.

• As for sauna frequency, take three to four weekly sessions to sustainably manage inflammation.

• Before your sauna session, consider eating antioxidant-rich food such as berries, nuts, and green leafy vegetables instead of sugary snacks and fried foods that might trigger an inflammatory response.

• If possible, engage in gentle stretching or perform some yoga poses in a sauna to enhance anti-inflammatory effects.

• Everyone's heat tolerance is different, and inflammation levels can vary daily. If you're feeling extra tender or the heat is too intense, cutting the session short is okay!

Our Top Sauna Recommendations for Reducing Inflammation

The following are some of the top recommended saunas for reducing inflammation:

Almost Heaven Audra 2-Person Canopy Barrel Sauna 

The Almost Heaven Audra 2-Person Canopy Barrel Sauna is a beautifully designed sauna that combines rustic charm with modern functionality. Its efficient barrel design allows for quick and uniform heating, ensuring a comfortable sauna experience. 

The sauna is constructed with thick ball-and-socket lumber and tempered glass, which enhances its durability and safety. Stainless steel hardware is used throughout, including bands, hinges, and the heater, providing a sleek look and ensuring longevity.

The sauna is supported by weather-resistant cradles, which protect it from ground moisture and add stability. Inside, opposite-facing benches can accommodate up to four people, allowing for sitting and reclining, perfect for relaxation and muscle recovery. 

Golden Designs Visby 3-Person Outdoor-Indoor Hybrid Sauna

The Golden Designs Visby 3-Person Outdoor-Indoor Hybrid Sauna is a versatile and luxurious addition to any home. With its all-weather exterior and Canadian red cedar interior, it offers durability and a natural resistance to the elements. 

The sauna's hybrid heating system combines traditional and infrared heat, providing a comprehensive wellness experience. It features a 6KW Harvia electric sauna stove, full-spectrum IR emitters, and a chromotherapy lighting system for a serene ambiance. 

The touch screen control panel with built-in FM radio, Bluetooth connection, and performance speakers ensures a personalized and enjoyable sauna session. Moreover, Visby Sauna is designed for indoor and outdoor installation, making it a flexible choice for any setting.