02/01/2026
🔥 SAUNA 🔥
Sauna use can be a great adjunct treatment to your fitness program. Here are a few benefits:
1. Pain management: studies show heat therapy and mobility work such as tai chi can be very beneficial for chronic aches and pains we often see with osteoarthritis, rheumatoid arthritis, and fibromyalgia.
2. Muscle recovery- Sauna can help boost proteins such as heat shock proteins and brain derived neurotrophic factor (BDNF) as well as boosting growth hormone and regulating enzymes apart of muscle recovery. Several studies have shown that this can aid in improved recovery and decreased soreness following workouts.
3. Decreased anxiety- sauna use helps to transition from the sympathetic nervous system activation. We get with workouts (fight or flight) to the parasympathetic nervous system (rest and digest).
4. Improved sleep- studies show up to 83% of people studied reported better sleep with regular sauna use
5. Improved circulation and possible improvement in autonomic regulation. May benefit cardiovascular health.
There is also emerging science that there may be some cognitive protection and support of immune health associated with sauna use.
Typical Sauna use:
•5-20 min at a time
•2-5 times per week (daily is likely safe for most people)
• best used right after a workout
Recommendations:
• talk to your doctor about appropriate use. There are certain medications that can lower heat tolerance and certain conditions that may make the risk exceed the benefit of use.
•HYDRATE-before, during, and after use
•LISTEN TO YOUR BODY- avoid overheating.
•RELAX- use this time as a mental health break as well. Try meditating and breath work to allow yourself to connect with your body during this recovery time to maximize benefit.
Heat therapy with sauna is certainly not a cure all and may not be the best thing for everyone, but can be a good adjunct to your healthy exercise and recovery program.
