CORE RESET

Improved cardiovascular health

When your body is exposed to the heat in a sauna, your blood vessels widen — a process called vasodilation — which leads to enhanced blood flow, increased heart rate, and the promotion of better circulation. As a result, sauna use has been linked to improved cardiovascular health, including a reduction in blood pressure, hypertension, cardiovascular disease, and other heart-related issues.

You’ll notice as you read on that many of the health benefits of saunas share a similar foundation to this one, namely improved circulation and blood flow via vasodilation caused by the heat therapy inherent in sauna bathing.

Stress reduction

The heat in saunas has been found to trigger the release of endorphins (the body’s natural mood boosters) as well as lower cortisol levels (the body’s natural stress hormone), alleviating overall stress and anxiety. Taking the time for a sauna session, especially if done socially with friends, can help reduce stress and promote relaxation.

Pain relief for sore muscles

Saunas are particularly well known for their pain-relieving effects, especially their ability to alleviate muscle and joint pain. Specifically, the increased circulation caused by heat in the sauna can aid in muscle recovery and growth and reduce inflammation. It’s no wonder that you frequently find saunas in gyms for use after workouts!

Pain relief for chronic conditions

While sauna use for post-workout recovery is well-established, it has also been found that saunas may help reduce symptoms of chronic conditions like rheumatoid arthritis, fibromyalgia, and ankylosing spondylitis. While heat therapy should be one part of a more comprehensive treatment for conditions of this nature, the benefits and relaxation provided by sauna use can help relieve pain and reduce discomfort.

Improved skin health

The skin health benefits of sauna use work in two ways. First, the heat in saunas naturally encourages sweating, which helps cleanse the skin by unclogging and removing impurities from your pores. And second, the increase in blood circulation caused by sauna use also contributes to a healthy, radiant glow.

Detoxification through sweat

Sweating profusely in a sauna can remove toxins and heavy metals from the body in a process called thermal detoxification. You’ll notice that sweat plays a role in a lot of these benefits, as sweating can help remove harmful substances from your body and support your overall health.

Improved sleep

Regular sauna sessions have been shown to improve sleep quality. As discussed, the soothing heat of a sauna can help relieve stress and tension, among other benefits, making it easier to fall asleep and enjoy a more restful night.

Enhanced metabolism

The increased heart rate and circulation generated during sauna sessions can lead to increased energy expenditure, temporarily boosting your metabolism. As we discuss below, this may also aid in weight management and calorie burning to some extent.

Weight management

We kept this one on the top 10 list because it is so frequently discussed, but do saunas burn fat? No — not directly, anyway.

Weight management is a fraught and tricky subject, and we want to be very plain here: Using sauna therapy for weight loss is not a silver bullet. In fact, the weight lost during sauna sessions is caused primarily by water loss via sweating — water that will be quickly regained through hydration. While it can be a useful solution for a sporting event weigh-in, sauna use is not a long-term weight loss strategy.

However, this is not to say that sauna use does not have its place in your weight loss regimen. Saunas can help improve sleep, aid in muscle recovery, improve cardiovascular performance, temporarily boost your metabolism, and more. These are all factors that help you feel good, which in turn makes it easier for you to stick to your exercise routine and healthy diet.

Better cognitive function

The increased blood flow and heat exposure in saunas are thought to have potential neuro-protective effects. Some studies suggest that regular sauna use may contribute to better cognitive function and a reduced risk of Alzheimer’s disease.

Enhanced Blood Flow

Research has shown that the rhythmic compression and release of the sleeves stimulate blood flow in the treated area. This increased circulation helps remove metabolic waste products, such as lactic acid, which can accumulate during intense exercise and cause muscle fatigue and soreness.

Reduced Inflammation

Compression therapy has been found to reduce inflammation by promoting the movement of lymphatic fluid, which carries away cellular debris and inflammatory substances from the tissues. This can be particularly beneficial for athletes recovering from injuries.

Muscle Recovery

Dynamic air compression can aid in muscle recovery by reducing muscle stiffness and promoting the delivery of oxygen and nutrients to muscle tissue. This can result in faster healing and reduced post-exercise soreness.

Improved Muscle Recovery

A study published in the “Journal of Strength and Conditioning Research” (Sands et al., 2015) found that athletes who used pneumatic compression therapy for recovery after strenuous exercise experienced faster recovery of muscle strength and power compared to those who did not use the therapy.

Reduced Delayed-Onset Muscle Soreness (DOMS)

Research on ultra marathoners (Hoffman et al., 2016) demonstrated that dynamic air compression significantly reduced the severity and duration of DOMS in athletes, suggesting its effectiveness in alleviating muscle soreness.

Recovery After Injury

Dynamic air compression has also been investigated for its role in injury rehabilitation. A study in the “Journal of Orthopedic & Sports Physical Therapy” (Quillen et al., 1982) reported that compression therapy aided in the recovery of ankle sprains and reduced pain and swelling.

Elevated Energy

If you’re looking to kickstart your morning or need an afternoon pick-me-up, cold plunging is an incredible way to boost your daily energy. Not only is the icy water rejuvenating, but it also triggers the release of stress hormones that promote alertness.

Performance / Recovery

Cold plunge benefits extend beyond the mental and chemical aspects of your body. Sports medicine has utilized cold water therapy for years to help with the active recovery of your muscles.

Immune Support

Being immersed in cold water stimulates leukocytes, the white blood cells that help fight off illnesses. It also causes the lymphatic system to contract, forcing fluid through the lymph nodes. This process aids in detoxing the body and strengthening your immune system. One study has even shown it can substantially lower upper respiratory tract infections.

Momentum

Cold plunging has shown the ability to increase your baseline dopamine, the molecule in our brain and body that is linked to motivation. Dopamine can enhance our depth of focus and lower our threshold for taking action toward our specific goals.

Boosted Mood

Researchers have known for a while that plunging connects to our daily energy. In particular, there is lots of evidence that hormone imbalance can contribute to depression, meaning that a cold plunge might help to reduce depression and improve overall mood

Pain Relief

The boost in norepinephrine you’ll get from consistent ice baths has been shown to be up to 5x your baseline amount. This neurotransmitter can dramatically reduce inflammation and help with chronic pain.

Stress Relief

Cold water therapy has been shown to be an effective supplemental treatment for stress relief by decreasing the stress hormone cortisol. This study found that regular cold showers and ice baths helped reduce anxiety and improve the mood of participants.

Better Sleep

When you dip into the Plunge, your body triggers the autonomic nervous system—the system that controls your response to stress. When you begin to control your response to stress, you’ll likely find that you begin to control your relaxation and sleep.