5 Important Benefits of Sauna Explained by Dr. Sarah Gottfried

5 Important Benefits of Sauna Explained by Dr. Sarah Gottfried

Dr. Sarah Gottfried is a physician, speaker, yoga teacher, and author, with degrees from Harvard and MIT. For the past 25 years, Dr. Sara has practiced functional medicine as a board-certified ob-gyn. She has long written about the benefits of sauna bathing, including these five important ones:

1. Activation of the longevity gene called FOXO3 ¹ , which activates genes for stress resilience, antioxidant production, protein maintenance, DNA repair (prevents mutations), and tumor destruction. Most of these genes decrease their genomic expression with age.
2. Increases insulin sensitivity ² (more glucose receptors on muscle cells), resulting in a striking 1% unit reduction in glycated hemoglobin, fasting blood glucose, and body weight in people with diabetes.
3. Enriches heart rate variability ³ and nervous system balance. ⁴
4. Improves athletic performance (endurance, less muscle atrophy, more plasma volume). ⁵
5. Increases stress tolerance capacity by reducing the sympathetic nervous system, as shown by the reduction of adrenaline and cortisol in just seven days. ⁶

She also says saunas generate "runner's high" and boost growth hormone and testosterone. ⁷ They're relaxing; they reduce stress while increasing health. She suggests starting with 20 minutes, four times a week. She says dry saunas have the most evidence for helping you age well, ¹ but infrared saunas aren't far behind.

References:

1. Rhonda P. Patricka & Teresa L. Johnson. Sauna use as a lifestyle practice to extend health span. Experimental Gerontology. Volume 154, 15 October 2021, 111509. https://doi.org/10.1016/j.exger.2021.111509

2. Vandana V Shiralkar, Pratap Jagtap, Bharati Vidyapeeth, Gajanan J Belwalkar, Nitin S Nagane, Sushama P. Dhonde. Effect of Steam Sauna Bath on Fasting Blood Glucose Level in Healthy Adults. Indian Journal of Medical Biochemistry June 2018 22(1):18-21 DOI:10.5005/jp-journals-10054-0047. https://www.researchgate.net/publication/326203347_Effect_of_Steam_Sauna_Bath_on_Fasting_Blood_Glucose_Level_in_Healthy_Adults

3. Laukkanen T, Lipponen J, Kunutsor SK, et al. Recovery from sauna bathing favorably modulates cardiac autonomic nervous system. Ther Med Supplement 2019; 45:190-7. PMID: 31331560. DOI: 1016/j.ctim.2019.06.011. https://pubmed.ncbi.nlm.nih.gov/31331560/

4. Masuda A., Nakazato M., Kihara T., Minagoe S., Tei C. Repeated Thermal Therapy Diminishes Appetite Loss and Subjective Complaints in Mildly Depressed Patients. Med.2005;67:643–647. doi: 10.1097/01.psy.0000171812.67767.8f. https://pubmed.ncbi.nlm.nih.gov/16046381/

5. Nathalie V Kirby, Samuel JE Lucas, Oliver J Armstrong, Samuel R Weaver, Rebekah AI Lucas. Intermittent post-exercise sauna bathing improves markers of exercise capacity in hot and temperate conditions in trained middle-distance runners. Eur J Appl Physiol. 2021 Feb;121(2):621-635. doi:10.1007/s00421-020-04541-z. Epub 2020 Nov 19. PMID: 33211153. PMCID: PMC7862510. DOI: 1007/s00421-020-04541-z. https://pubmed.ncbi.nlm.nih.gov/33211153/

6. Huhtaniemi IT, Laukkanen JA Endocrine effects of sauna bath. Opinion. Endocr. Metab. Res. 2020;11:15–20. doi: 10.1016/j.coemr.2019.12.004. https://www.sciencedirect.com/science/article/abs/pii/S2451965019301048?via%3Dihub

7. Hannuksela, ML & Ellahham, S. Benefits and risks of sauna bathing. The American journal of medicine 110, 118-126 (2001). DOI:1016/S0002-9343(00)00671-9 https://www.researchgate.net/publication/12163683_Benefits_and_risks_of_sauna_bathing

Maison Jacynthe disclaims all liability. All information contained on this page is not intended to replace justified allopathic treatment or to disregard the expertise of the medical profession. It is up to each individual to take charge of their own health, to inform themselves, and to make the necessary changes to improve their condition. Therapeutic supervision by a qualified health professional is obviously recommended.