Sauna Benefits for Women: What Research Shows | Vitruvian

Video·Dr. Kelsy Vick | Wellness Big Sis: The Pod·9 min read·January 12, 2026

A grounded look at what sauna research can and cannot tell us about women, from sauna types and heat adaptation to metabolic, hormonal, cardiovascular, and recovery benefits.

Start With the Evidence, Not the Hype

Sauna belongs in the category of supportive ritual, not required shortcut. It can be a deliberate way to meet heat, pause, and practice recovery, but it does not replace the foundations that hold a life in balance. Sleep, movement, nutrition, hydration, relationships, and stress regulation still carry most of the work. The ritual matters most when the base is already strong.

That distinction protects your time and your resources. Wellness tools become expensive quickly, and the language around them can move faster than the evidence. A sauna can be a sanctuary, but it should not become another demand on a full nervous system. The point is not to collect protocols; the point is to choose with clarity.

The research asks for nuance, especially when the conversation turns toward women. Many of the popular sauna claims come from studies that did not center women, and some of the most referenced cardiovascular data comes from male-dominant or male-only populations. That does not make the findings irrelevant. It means we read them with precision.

Women and men share many biological responses to heat, yet female physiology brings its own rhythm. Hormonal shifts, cycle phase, menopause, blood volume, and thermoregulation all shape how heat feels and how the body adapts. A strong protocol respects those differences. It listens before it intensifies.

The better question is not whether sauna is good or bad. The better question is what kind of sauna, at what dose, for which body, and toward what outcome. Research gives us a map, not a command. You use it to make cleaner decisions before investing money, time, and attention.

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I love a good sauna session as much as the next person. But what does the the next person. But what does the science actually say about the benefits science actually say about the benefits of sauna for women specifically? Welcome of sauna for women specifically? Welcome back to Wellness the Pot. I'm your host, back to Wellness the Pot. I'm your host, Dr. Kelsey Vic, a board-certified Dr. Kelsey Vic, a board-certified orthopedic doctor of physical therapy orthopedic doctor of physical therapy and a pelvic floor physical therapist. and a pelvic floor physical therapist. And a lot of my friends are getting And a lot of my friends are getting saunas. I'm hearing about sauna saunas. I'm hearing about sauna everywhere. I had an infrared sauna everywhere. I had an infrared sauna sleeping bag sort of situation that was sleeping bag sort of situation that was my way of getting sauna in my home my way of getting sauna in my home without spending a couple thousand without spending a couple thousand dollars on a sauna in my house. But I dollars on a sauna in my house. But I decided to actually do a deep dive into decided to actually do a deep dive into the research and see what studies are the research and see what studies are all of these sauna companies referencing all of these sauna companies referencing when it comes to the supposed benefits when it comes to the supposed benefits they're putting on their site. Are these they're putting on their site. Are these studies incorporating women in them? Are studies incorporating women in them? Are they just men? What is the truth behind they just men? What is the truth behind the actual benefits of sauna for women? the actual benefits of sauna for women? I wanted to do a deep dive. I also got I wanted to do a deep dive. I also got confused on the different types of

confused on the different types of saunas. Dry saunas, infrared saunas, saunas. Dry saunas, infrared saunas, steam saunas, hybrid saunas. So, we'll steam saunas, hybrid saunas. So, we'll chat through all of that today. The chat through all of that today. The general differences and where the general differences and where the majority of the research lies in majority of the research lies in general, but also the specific research general, but also the specific research studies that have been done on women and studies that have been done on women and have actually included women. I am also have actually included women. I am also deep in planning mode for our upcoming deep in planning mode for our upcoming podcast festival. I am so excited. If podcast festival. I am so excited. If you're new here, we did one last May for you're new here, we did one last May for the month of Mothers called Mama Palooa. the month of Mothers called Mama Palooa. It was a women's health focused where we It was a women's health focused where we had on an expert in creatine during the had on an expert in creatine during the perinatal pregnancy postpartum period on perinatal pregnancy postpartum period on both mom and baby. We had on a male and both mom and baby. We had on a male and female pelvic health specialist who female pelvic health specialist who talked about sex and birth and delivery talked about sex and birth and delivery and bowel and bladder and all of the and bowel and bladder and all of the things that we are sometimes too afraid things that we are sometimes too afraid to talk about as women. We also had on a to talk about as women. We also had on a breastfeeding expert. We had experts on breastfeeding expert. We had experts on who focused primarily on exercising who focused primarily on exercising during pregnancy and postpartum and the during pregnancy and postpartum and the truth behind that. So, it was just I truth behind that. So, it was just I called it a podcast festival because it

called it a podcast festival because it was a lot of different experts that we was a lot of different experts that we brought on who were experts in all brought on who were experts in all things women's health specifically things women's health specifically revolving around that pregnancy revolving around that pregnancy perinatal postpartum period. So, this perinatal postpartum period. So, this time around we're going even bigger. time around we're going even bigger. We're doing a podcast festival around We're doing a podcast festival around New Year's goals. So, bringing on New Year's goals. So, bringing on experts and researchers in different experts and researchers in different goal categories that women have in the goal categories that women have in the new year. I have the next two weeks just new year. I have the next two weeks just lined up with interviews. I'm so lined up with interviews. I'm so excited. I'm so grateful these guests excited. I'm so grateful these guests have agreed to come on. They are have agreed to come on. They are volunteering their time to share their volunteering their time to share their education expertise with us. So I am so education expertise with us. So I am so excited to roll that festival out in the excited to roll that festival out in the next few weeks. But back to saunas. I next few weeks. But back to saunas. I never want this to be a biohacky never want this to be a biohacky podcast. I never want you to think, oh, podcast. I never want you to think, oh, because the research says this, I have because the research says this, I have to incorporate sauna or I have to to incorporate sauna or I have to incorporate red light therapy or cold incorporate red light therapy or cold plunge or all of those sort of biohacky plunge or all of those sort of biohacky things that have become more and more things that have become more and more popular over the last few years. The way popular over the last few years. The way that I like to look at it is that the that I like to look at it is that the foundations cover 80 to 90% of what you foundations cover 80 to 90% of what you need. Exercise, quality relationships,

need. Exercise, quality relationships, sleep, stress management, fueling in the sleep, stress management, fueling in the right way, hydrating in the right way. right way, hydrating in the right way. If you don't have those foundations If you don't have those foundations down, the supplemental, the sprinkles down, the supplemental, the sprinkles that you might add on top with those that you might add on top with those being the sauna, the cold plunge, the being the sauna, the cold plunge, the red light, all of those sort of biohacky red light, all of those sort of biohacky things aren't going to move the needle things aren't going to move the needle as much. But if you've mastered the as much. But if you've mastered the basics and you're looking to uplevel in basics and you're looking to uplevel in some way, that's where these extra some way, that's where these extra sprinkles might actually benefit you in sprinkles might actually benefit you in your own health and wellness. So, this your own health and wellness. So, this is just a fun way to dive into sauna and is just a fun way to dive into sauna and dive into the actual research. So, use dive into the actual research. So, use this episode just as a fun way to learn this episode just as a fun way to learn about sauna, not saying that you have to about sauna, not saying that you have to incorporate it in your routine. you'll incorporate it in your routine. you'll see that there are actually very few see that there are actually very few studies that have used women studies that have used women specifically or have started to specifically or have started to incorporate women in them. But I think incorporate women in them. But I think I've said this before, a lot of research I've said this before, a lot of research takes time to develop, takes time to get takes time to develop, takes time to get approved, takes time to study it in the approved, takes time to study it in the right way and control the right right way and control the right variables to know a direct cause and

variables to know a direct cause and effect relationship. So it is okay to effect relationship. So it is okay to start incorporating things before the start incorporating things before the research actually says to. But I think research actually says to. But I think it's also beneficial for us to it's also beneficial for us to understand the research, understand what understand the research, understand what the science is actually saying, the science is actually saying, especially when it comes to these especially when it comes to these expensive investments in our health and expensive investments in our health and wellness. So, a bit of sauna basics. wellness. So, a bit of sauna basics. There's four different types and two There's four different types and two that are more commonly found in two that are more commonly found in two different countries that have the different countries that have the majority of research surrounding them. majority of research surrounding them. So, the first one is the traditional So, the first one is the traditional Finnish sauna or the dry sauna. The Finnish sauna or the dry sauna. The temperatures revolve around 70 to 100° C temperatures revolve around 70 to 100° C or about 158 to 212 degrees Fahrenheit. or about 158 to 212 degrees Fahrenheit. For home use, those temperatures go down For home use, those temperatures go down a little bit. The humidity levels about a little bit. The humidity levels about 10 to 20%, but it can rise up to 20 to 10 to 20%, but it can rise up to 20 to 40% when water is poured on the hot 40% when water is poured on the hot rocks. The length that you typically rocks. The length that you typically stay in the sauna is about 15 to 20 stay in the sauna is about 15 to 20 minutes. And the general experience is a minutes. And the general experience is a very intense and dry heat. A few fun very intense and dry heat. A few fun facts, most of the cardiovascular

facts, most of the cardiovascular research is actually done with this type research is actually done with this type of sauna. And another benefit to this of sauna. And another benefit to this sauna is that it heats the entire room. sauna is that it heats the entire room. So you're completely engulfed in this So you're completely engulfed in this heat and in this temperature. The second heat and in this temperature. The second type and another commonly researched one type and another commonly researched one is the infrared sauna. So it uses is the infrared sauna. So it uses infrared heaters that emit EMF radiation infrared heaters that emit EMF radiation which directly heats the body rather which directly heats the body rather than the air temperature. The average than the air temperature. The average temperatures are about 46 to 60° C. So temperatures are about 46 to 60° C. So about 120 to 150° F for the air around about 120 to 150° F for the air around the infrared sauna. Humidity is almost the infrared sauna. Humidity is almost 0%. The length of time you stay in it is 0%. The length of time you stay in it is about 30 to 45 minutes. So, people can about 30 to 45 minutes. So, people can handle longer sessions because the air handle longer sessions because the air temperature is a little bit more comfy. temperature is a little bit more comfy. The general experience, and I absolutely The general experience, and I absolutely love this description because I can love this description because I can picture it immediately, but it's gentle picture it immediately, but it's gentle penetrating warmth like basking in the penetrating warmth like basking in the sunlight. A few fun facts, infrared sunlight. A few fun facts, infrared lights are directional. So, you need lights are directional. So, you need multi-directional input in order to get multi-directional input in order to get the benefits from all around you. it's the benefits from all around you. it's not just coming from the front that it not just coming from the front that it will benefit the skin on your back.

will benefit the skin on your back. These saunas are very common in Japan These saunas are very common in Japan and they are again extensively and they are again extensively researched just like the traditional researched just like the traditional finish saunas, the dry saunas. There's finish saunas, the dry saunas. There's two different types. There's far two different types. There's far infrared and near infrared. So far infrared and near infrared. So far infrared is the most common in research infrared is the most common in research and this has a lower wavelength and a and this has a lower wavelength and a deeper penetration into the body. Near deeper penetration into the body. Near infrared has higher wavelength and more infrared has higher wavelength and more superficial, so more of those top layers superficial, so more of those top layers of penetration of the body. The third of penetration of the body. The third sauna type is the steam sauna or the sauna type is the steam sauna or the Turkish bath. So, hot water is boiled to Turkish bath. So, hot water is boiled to produce the steam. The steam fills the produce the steam. The steam fills the room and the moist air heats the body room and the moist air heats the body via convection. The temperature is about via convection. The temperature is about 43 to 46° C or 100 to 115 Fahrenheit. 43 to 46° C or 100 to 115 Fahrenheit. So, it's lower than traditional saunas, So, it's lower than traditional saunas, but feels hotter because of the steam but feels hotter because of the steam and the humidity. The humidity is about and the humidity. The humidity is about 70 to 100%. The length of time people 70 to 100%. The length of time people typically stay in these is about 15 to typically stay in these is about 15 to 20 minutes. And they describe the 20 minutes. And they describe the general experience as moist, enveloping. general experience as moist, enveloping. Sometimes people find it hard to breathe Sometimes people find it hard to breathe because it's so thick, but they also because it's so thick, but they also report that it does help your airways

report that it does help your airways because it helps to open them up with because it helps to open them up with that moist environment. Oftentimes, this that moist environment. Oftentimes, this type of sauna is excluded from research type of sauna is excluded from research because of the lack of consistency because of the lack of consistency within temperature within the room. If within temperature within the room. If the steam is causing the temperature the steam is causing the temperature changes and it's heating the body via changes and it's heating the body via convection, it's hard to keep that convection, it's hard to keep that standardized. It's hard to keep that standardized. It's hard to keep that even. The fourth and final one is the even. The fourth and final one is the hybrid sauna. And this is a combo of hybrid sauna. And this is a combo of traditional dry saunas and infrared traditional dry saunas and infrared saunas. They can't be used at the same saunas. They can't be used at the same time, but they say it's really good for time, but they say it's really good for people who live in families who like people who live in families who like both. So, people who like the both. So, people who like the traditional dry sauna experience and the traditional dry sauna experience and the infrared. The good thing about this is infrared. The good thing about this is that both of those two types of saunas that both of those two types of saunas are heavily research. They're the ones are heavily research. They're the ones that have the most research to support that have the most research to support their use. So, that's a good thing. And their use. So, that's a good thing. And you have the option to do both with both you have the option to do both with both of the benefits should you need to. So, of the benefits should you need to. So, what does the science and research say what does the science and research say about saunas for women specifically? about saunas for women specifically? What shocked me the most was how few What shocked me the most was how few studies out there actually had women as studies out there actually had women as part of their pool of subjects. A lot of

part of their pool of subjects. A lot of the most popular studies referenced only the most popular studies referenced only studied men, which is not a bad thing. studied men, which is not a bad thing. Men's and women's bodies are different, Men's and women's bodies are different, but there's certain things that are the but there's certain things that are the same, so it's not a bad thing. But when same, so it's not a bad thing. But when talking about benefits for sauna in talking about benefits for sauna in general, it's nice to know when women general, it's nice to know when women were included in part of those research were included in part of those research studies. So, what does the science and studies. So, what does the science and research say for women specifically when research say for women specifically when it comes to sauna therapy? I pulled a it comes to sauna therapy? I pulled a lot of the research from Dr. Stacy Sims lot of the research from Dr. Stacy Sims and a lot of her education on it. She is and a lot of her education on it. She is a huge role model for me when it comes a huge role model for me when it comes to sharing education about the female to sharing education about the female body and looking at the female body body and looking at the female body specifically to create different specifically to create different routines specific to our female routines specific to our female physiology. And she has done a lot of physiology. And she has done a lot of her work on heat specifically. She her work on heat specifically. She self-proclaims that she might be a self-proclaims that she might be a little bit biased towards heat anyways little bit biased towards heat anyways because that's where a lot of her because that's where a lot of her research has come from. But she also research has come from. But she also breaks down the science for why women breaks down the science for why women should approach heat therapy a little

should approach heat therapy a little bit different than men and why we might bit different than men and why we might benefit from heat therapy and son benefit from heat therapy and son therapy differently than men. Women have therapy differently than men. Women have exceptional physiological adaptations to exceptional physiological adaptations to heat. Heat aligns with our female heat. Heat aligns with our female physiology. When it comes to physiology. When it comes to thermmorreulation specifically and how thermmorreulation specifically and how we differ from men, women start sweating we differ from men, women start sweating at higher core body temperatures than at higher core body temperatures than men. We have lower baseline blood volume men. We have lower baseline blood volume levels. We have a sharper increase in levels. We have a sharper increase in core temperature earlier on during core temperature earlier on during exercise. We have more difficulty exercise. We have more difficulty regulating at different hormonal stages regulating at different hormonal stages which our physiology relies heavily on which our physiology relies heavily on hormones. So the fact that our thermmore hormones. So the fact that our thermmore regulation and our ability to regulation and our ability to thermorreulate or be able to control thermorreulate or be able to control heat and temperature within our body heat and temperature within our body changes throughout the cycle should be changes throughout the cycle should be an important consideration when it comes an important consideration when it comes to deciding how to approach sauna to deciding how to approach sauna therapy and heat therapy throughout our therapy and heat therapy throughout our cycles and in different stages like cycles and in different stages like menopause. So the benefits of sauna for

menopause. So the benefits of sauna for women specifically who do have different women specifically who do have different thermmore regulatory thermmore regulatory patterns compared to men. Sauna and heat patterns compared to men. Sauna and heat therapy improves glucose tolerance and therapy improves glucose tolerance and insulin sensitivity. So with sauna insulin sensitivity. So with sauna therapy and heat therapy, our ability to therapy and heat therapy, our ability to take care of glucose, to sense glucose take care of glucose, to sense glucose within the bloodstream, to release within the bloodstream, to release insulin and the appropriate amounts of insulin and the appropriate amounts of insulin in order to handle that glucose insulin in order to handle that glucose that is sensed within the bloodstream is that is sensed within the bloodstream is better. Sauna activates what are called better. Sauna activates what are called heat shock proteins that you can think heat shock proteins that you can think of as like the cell repair gals that of as like the cell repair gals that help to rebuild proteins, repair help to rebuild proteins, repair proteins, realign them, rebalance them, proteins, realign them, rebalance them, prevent bad proteins from collecting prevent bad proteins from collecting together, remove waste proteins that are together, remove waste proteins that are unrepaiable. They are huge cellular unrepaiable. They are huge cellular repair girls within our system. So with repair girls within our system. So with this substantial increase in heat shock this substantial increase in heat shock proteins with sauna therapy that leads proteins with sauna therapy that leads to lower blood sugar and overall risk to lower blood sugar and overall risk for diabetes which also means better

for diabetes which also means better weight management and has the potential weight management and has the potential to reduce certain PCOS symptoms. So to reduce certain PCOS symptoms. So speaking of PCOS, sauna has also been speaking of PCOS, sauna has also been shown to reduce our serum testosterone shown to reduce our serum testosterone levels as women. Women with PCOS have up levels as women. Women with PCOS have up to two times the amount of what is to two times the amount of what is normal within their systems. So more normal within their systems. So more free testosterone levels in our bodies free testosterone levels in our bodies lead to a higher glucose intolerance and lead to a higher glucose intolerance and a greater insulin resistance. So heat a greater insulin resistance. So heat therapy reduces testosterone within our therapy reduces testosterone within our bodies through these heat shock proteins bodies through these heat shock proteins and activation of our parasympathetic and activation of our parasympathetic nervous system. So in women who have nervous system. So in women who have greater insulin resistance, whether greater insulin resistance, whether that's just natural or whether we have that's just natural or whether we have conditions like PCOS, heat therapy can conditions like PCOS, heat therapy can also help to regulate our menstrual also help to regulate our menstrual cycle a little bit better and the cycle a little bit better and the symptoms associated with those symptoms associated with those challenges a little bit better. So once challenges a little bit better. So once we have a higher insulin resistance, we have a higher insulin resistance, that sort of trickles down into a lot of that sort of trickles down into a lot of different body systems, including our

different body systems, including our hormonal system. So since sauna helps to hormonal system. So since sauna helps to activate those heat shock proteins which activate those heat shock proteins which better helps our glucose control and our better helps our glucose control and our insulin sensitivity that subsequently insulin sensitivity that subsequently down that little pathway down that down that little pathway down that cascade helps our hormonal balance and cascade helps our hormonal balance and our menstrual cycle regularity. So what our menstrual cycle regularity. So what are these heat shock proteins? Since it are these heat shock proteins? Since it seems that sauna is super beneficial for seems that sauna is super beneficial for these guys and these guys have a little these guys and these guys have a little role in all of the different benefits role in all of the different benefits that we as women receive from sauna. So that we as women receive from sauna. So again, you can think of these as these again, you can think of these as these cellular repair gals. When activated by cellular repair gals. When activated by heat, they rebalance, realign, and heat, they rebalance, realign, and repair proteins. They also remove repair proteins. They also remove proteins that are unrepairable and proteins that are unrepairable and prevent bad proteins from congregating prevent bad proteins from congregating together. Heat shock protein production together. Heat shock protein production naturally declines as we age. So sauna naturally declines as we age. So sauna acts as a way to help maintain those acts as a way to help maintain those important cellular repair gals so that important cellular repair gals so that we can continue to receive the benefit we can continue to receive the benefit that they provide within our bodies even that they provide within our bodies even without sauna. things like metabolic

without sauna. things like metabolic benefits, cardiovascular benefits, benefits, cardiovascular benefits, overall cellular repair benefits that overall cellular repair benefits that come from heat shock protein. Sauna also come from heat shock protein. Sauna also triggers a parasympathetic response triggers a parasympathetic response within our bodies. So heat acts as a within our bodies. So heat acts as a mild controlled stressor like exercise. mild controlled stressor like exercise. Exercise has mental health benefits and Exercise has mental health benefits and you can think of exercise as a stressor you can think of exercise as a stressor that has these subsequent mental health that has these subsequent mental health nervous system benefits later on. So you nervous system benefits later on. So you can think of sona therapy in a similar can think of sona therapy in a similar way. It acts as a mild stressor that has way. It acts as a mild stressor that has a favorable response after. You guys a favorable response after. You guys know that quote from Legally Blonde. know that quote from Legally Blonde. That's exercise makes people happy and That's exercise makes people happy and happy people just don't kill people. I happy people just don't kill people. I think of that quote when it comes to not think of that quote when it comes to not only exercise but also sauna therapy. So only exercise but also sauna therapy. So heat acts as that mild controlled heat acts as that mild controlled stressor for women that activates our stressor for women that activates our parasympathetic nervous system that rest parasympathetic nervous system that rest digest part of our nervous system and digest part of our nervous system and releases calming neurotransmitters like releases calming neurotransmitters like dopamine and serotonin. Just what dopamine and serotonin. Just what Legally Blonde Reese Witherspoon was Legally Blonde Reese Witherspoon was talking about. Sauna therapy can also talking about. Sauna therapy can also help us to lower cortisol. And I always

help us to lower cortisol. And I always like a little disclaimer. Cortisol is like a little disclaimer. Cortisol is not the bad guy. Sustained cortisol not the bad guy. Sustained cortisol elevation for prolonged periods of time elevation for prolonged periods of time is where it gets challenging for our is where it gets challenging for our bodies. But cortisol is not the bad guy. bodies. But cortisol is not the bad guy. So initially a sauna might spike your So initially a sauna might spike your cortisol because again it is that cortisol because again it is that stressor. But once your body starts to stressor. But once your body starts to understand and realize that it is a good understand and realize that it is a good stressor to our bodies, it will start to stressor to our bodies, it will start to level out those baseline levels of level out those baseline levels of cortisol over time, which is a good cortisol over time, which is a good thing. Sauna therapy also supports thing. Sauna therapy also supports recovery through those heat shock recovery through those heat shock proteins, those cellular repair girls proteins, those cellular repair girls that just go within our bodies, within that just go within our bodies, within our mitochondria, and help repair things our mitochondria, and help repair things bit by bit. our parasympathetic nervous bit by bit. our parasympathetic nervous system activation. Again, huge for that system activation. Again, huge for that rest, digest, muscle repair, muscle rest, digest, muscle repair, muscle recovery part of our workout. That's why recovery part of our workout. That's why the cool down is so important. But sauna the cool down is so important. But sauna also allows for increased vasoddilation also allows for increased vasoddilation within our system. So that's an within our system. So that's an increasing in the diameter, the increasing in the diameter, the circumference of the vascule within our circumference of the vascule within our bodies to make for easier nutrient

bodies to make for easier nutrient oxygen delivery to where we need it and oxygen delivery to where we need it and also improved waste removal from areas also improved waste removal from areas where we don't want that waste to where we don't want that waste to collect. And lastly, it might help with collect. And lastly, it might help with easing hot flashes. And this is a little easing hot flashes. And this is a little counterproductive using heat to ease hot counterproductive using heat to ease hot flashes. What do you mean? Especially flashes. What do you mean? Especially when it comes to menopause specifically. when it comes to menopause specifically. With menopause, our brain's thermostat With menopause, our brain's thermostat starts to go a little funky, which is starts to go a little funky, which is why we have those hot flashes. It starts why we have those hot flashes. It starts to sense heat a little earlier on, and to sense heat a little earlier on, and we might start to sweat because of it. we might start to sweat because of it. Sauna therapy acts as a little bit of Sauna therapy acts as a little bit of recalibration. And I think of it like recalibration. And I think of it like the use of dry needling. I don't know if the use of dry needling. I don't know if any of you guys have ever gotten dry any of you guys have ever gotten dry needling, but we poke a needle into your needling, but we poke a needle into your musculature. And one of the theories musculature. And one of the theories behind it is that it kickstarts that behind it is that it kickstarts that inflammatory process over again, inflammatory process over again, especially in people with chronic pain. especially in people with chronic pain. So let's say you have chronic low back So let's say you have chronic low back pain for 3 months or whatever. We might pain for 3 months or whatever. We might stick a needle in there with the theory stick a needle in there with the theory behind it being that we are damaging behind it being that we are damaging that area a little bit to restart that that area a little bit to restart that inflammatory process and that subsequent

inflammatory process and that subsequent healing. We can think the same thing for healing. We can think the same thing for sauna when it comes to how it might be sauna when it comes to how it might be able to help during menopause with hot able to help during menopause with hot flashes. By exposing the system to heat, flashes. By exposing the system to heat, it can then reccalibrate that system to it can then reccalibrate that system to make it understand and realize, hey, oh, make it understand and realize, hey, oh, okay, this is heat. What I'm sensing is okay, this is heat. What I'm sensing is heat before and causing those hot heat before and causing those hot flashes was not necessarily the flashes was not necessarily the threshold that I want it to be at. Let threshold that I want it to be at. Let me change it a little bit. Let me shift me change it a little bit. Let me shift it. Let me recalibrate it to this new it. Let me recalibrate it to this new threshold that I'm sensing. So, there's threshold that I'm sensing. So, there's a lot of benefits that have been shown a lot of benefits that have been shown for women through Dr. Stacy Sims for women through Dr. Stacy Sims research and her blog and just her research and her blog and just her collection of education that she shares collection of education that she shares with others. But there's also a bit of with others. But there's also a bit of other research out there where women other research out there where women were either the only subjects or women were either the only subjects or women were part of the subject pool. So, were part of the subject pool. So, overall for women specifically, overall for women specifically, cardiovascular benefits have the cardiovascular benefits have the strongest research evidence. There's a strongest research evidence. There's a 2018 study by Lacan and I am going to 2018 study by Lacan and I am going to butcher that last name I apologize where

butcher that last name I apologize where they looked at the effects of they looked at the effects of traditional dry saunas and their traditional dry saunas and their cardiovascular effects. So the key cardiovascular effects. So the key findings for women they saw reduced findings for women they saw reduced cardiovascular death 77% reduction in cardiovascular death 77% reduction in cardiovascular deaths for those who used cardiovascular deaths for those who used traditional dry saunas four to seven traditional dry saunas four to seven times a week compared to just once a times a week compared to just once a week. And then each additional session week. And then each additional session showed additional decreased risk for showed additional decreased risk for cardiovascular deaths. They've also cardiovascular deaths. They've also found improved heart function in found improved heart function in patients with heart failure. So they did patients with heart failure. So they did far infrared dry sauna 15 minutes for 5 far infrared dry sauna 15 minutes for 5 days a week for two to four weeks. And days a week for two to four weeks. And the key findings for women specifically the key findings for women specifically were improved left ventricular ejection were improved left ventricular ejection fraction which is basically the fraction which is basically the percentage of blood that gets pumped out percentage of blood that gets pumped out of the left ventricle during each beat of the left ventricle during each beat of the heart. The more blood that gets of the heart. The more blood that gets pumped out the better, the stronger your pumped out the better, the stronger your heart is. So it's a really good measure heart is. So it's a really good measure for cardiovascular function. They also for cardiovascular function. They also found reduced heart stress markers. found reduced heart stress markers. Again, these patients were in a certain Again, these patients were in a certain stage of heart failure. They found stage of heart failure. They found improved exercise capacity and reduced improved exercise capacity and reduced cardiac arhythmias, and that's just a 2

cardiac arhythmias, and that's just a 2 to four week protocol period, so to four week protocol period, so relatively short. There was also a study relatively short. There was also a study in 2018 by Hussein at all, which was a in 2018 by Hussein at all, which was a systematic review. So, the top level of systematic review. So, the top level of evidence that pulls together a lot of evidence that pulls together a lot of different studies to summarize. So, it's different studies to summarize. So, it's not just looking at one study, it's not just looking at one study, it's pulling together a lot of different pulling together a lot of different studies, a lot of different studies, a lot of different participants, and those subsequent participants, and those subsequent results. So the key findings were results. So the key findings were reduced blood pressure, improved reduced blood pressure, improved arterial elasticity, so the ability for arterial elasticity, so the ability for the vascule to actually be resilient the vascule to actually be resilient with that blood that's flowing through with that blood that's flowing through it, increased heart rate variability, it, increased heart rate variability, which is more of an autonomic nervous which is more of an autonomic nervous system measure. So it basically gives an system measure. So it basically gives an idea as how easily our body is able to idea as how easily our body is able to switch between parasympathetic rest switch between parasympathetic rest digest part of our nervous system and digest part of our nervous system and our sympathetic fight orflight part of our sympathetic fight orflight part of our nervous system. They also found our nervous system. They also found enhanced endothelial nitric oxide enhanced endothelial nitric oxide production which nitric oxide is very production which nitric oxide is very important in vasoddilation throughout important in vasoddilation throughout our bodies. So if you can think of our bodies. So if you can think of increasing the circumference of that increasing the circumference of that vascule those arteries to help with that

vascule those arteries to help with that overall blood pressure to help with overall blood pressure to help with anti- clotting because you have a wider anti- clotting because you have a wider surface area for things to go through. surface area for things to go through. So enhancing nitric oxide production So enhancing nitric oxide production within that system is hugely beneficial within that system is hugely beneficial for pain management and physical for pain management and physical recovery. There was a 2005 study by recovery. There was a 2005 study by Massuda that looked at the effects of Massuda that looked at the effects of far infrared sauna on mixed gender far infrared sauna on mixed gender chronic pain patients. So they did 15 chronic pain patients. So they did 15 minutes daily for four weeks during minutes daily for four weeks during hospitalization. So these patients had a hospitalization. So these patients had a lot of pain if they were in the lot of pain if they were in the hospital. So this is the extent of that hospital. So this is the extent of that subject matter. If you can think about subject matter. If you can think about the extreme reasons to go to the the extreme reasons to go to the hospital because of pain, this is where hospital because of pain, this is where those patients were. and they did 15 those patients were. and they did 15 minutes daily for four weeks in a far minutes daily for four weeks in a far infrared sauna specifically. So their infrared sauna specifically. So their key findings at two-year follow-up, 77% key findings at two-year follow-up, 77% of the sauna group returned to work of the sauna group returned to work compared to 50% in the control group. compared to 50% in the control group. And if you know anything about chronic And if you know anything about chronic pain, return to work is a huge thing. So pain, return to work is a huge thing. So the fact that at two years 77% of the

the fact that at two years 77% of the sauna group was at work again compared sauna group was at work again compared to 50% of the non-SA group is huge. They to 50% of the non-SA group is huge. They also found reduced anger scores and pain also found reduced anger scores and pain behaviors. A more recent study, which behaviors. A more recent study, which I'm going to guess is more of a I'm going to guess is more of a preliminary study to just get a general preliminary study to just get a general vibe check on what they want to study vibe check on what they want to study next, was done on Swedish women, and next, was done on Swedish women, and it's basically a perception study. So, it's basically a perception study. So, they used traditional dry sauna and they they used traditional dry sauna and they had women report different things, had women report different things, different subjective measurements on different subjective measurements on their experiences with sauna. So women their experiences with sauna. So women reported significantly improved muscle reported significantly improved muscle soreness and faster relief after intense soreness and faster relief after intense exercise. The study also found that exercise. The study also found that women perceived a deeper quality of women perceived a deeper quality of sleep and their possible reasonings were sleep and their possible reasonings were because of the deeply restorative nature because of the deeply restorative nature of sauna and the feeling of being more of sauna and the feeling of being more emotionally grounded within the sauna. emotionally grounded within the sauna. This study also found that women This study also found that women experienced reduced bodily pain with experienced reduced bodily pain with sauna, reduced stress and reduced sauna, reduced stress and reduced anxiety and depression. As a general anxiety and depression. As a general note, a few precautions across the board

note, a few precautions across the board were pregnancy and then also not were pregnancy and then also not directly related to women but indirectly directly related to women but indirectly related to women. There are effects of related to women. There are effects of significant heat on sperm production and significant heat on sperm production and male fertility. So just have to throw male fertility. So just have to throw that out there as certain things to look that out there as certain things to look out for with sauna therapy. So with the out for with sauna therapy. So with the relatively limited research pool that I relatively limited research pool that I found for women and sauna specifically, found for women and sauna specifically, I wanted to do a little bit of I wanted to do a little bit of investigative journalism. I started investigative journalism. I started pulling up just all the studies on sauna pulling up just all the studies on sauna and all of the reference studies on and all of the reference studies on sauna to see which companies selling sauna to see which companies selling saunas to consumers like basically home saunas to consumers like basically home use saunas, not necessarily commercial use saunas, not necessarily commercial use saunas, what research they were use saunas, what research they were referencing on their sites because a lot referencing on their sites because a lot of them reference different research of them reference different research articles for the benefits. And I wanted articles for the benefits. And I wanted to actually take a deeper dive and do a to actually take a deeper dive and do a little bit of journalism to see which little bit of journalism to see which studies they were actually referencing. studies they were actually referencing. and the strength of those studies. So, and the strength of those studies. So, here's what I found during my little

here's what I found during my little investigative journalism. Some of the investigative journalism. Some of the websites site fat loss. And when I was websites site fat loss. And when I was looking into the research a little looking into the research a little further, the study that they are further, the study that they are referencing, which I'm doing study in referencing, which I'm doing study in air quotes because it wasn't really a air quotes because it wasn't really a study, was a letter to the editor done study, was a letter to the editor done in 1981. And here's what that letter to in 1981. And here's what that letter to the editor or that study says. A the editor or that study says. A moderately conditioned person can easily moderately conditioned person can easily sweat off 500 grams in a sauna consuming sweat off 500 grams in a sauna consuming nearly 300 kilo calories which is nearly 300 kilo calories which is equivalent to running two to three equivalent to running two to three miles. A heat conditioned person can miles. A heat conditioned person can easily sweat off 600 to 800 kilo easily sweat off 600 to 800 kilo calories with no adverse effects. So calories with no adverse effects. So that is the study that's not really a that is the study that's not really a study that some of these websites are study that some of these websites are citing when it comes to fat loss. Some citing when it comes to fat loss. Some site red light studies versus true sauna site red light studies versus true sauna studies for the benefits. Red light. studies for the benefits. Red light. Again, another form of thermal therapy, Again, another form of thermal therapy, heat therapy, but not directly related heat therapy, but not directly related to saunas. So, they're citing heat to saunas. So, they're citing heat therapies as why the sauna might benefit

therapies as why the sauna might benefit someone versus true research behind someone versus true research behind sauna specifically. Other studies site sauna specifically. Other studies site mechanisms by which their device might mechanisms by which their device might work through work through wavelengths or wavelengths or heating the air temperature, but not heating the air temperature, but not directly related to sauna. So it is directly related to sauna. So it is basically citing research from NASA on basically citing research from NASA on the effects of heat on the human body. the effects of heat on the human body. So not necessarily sauna's effects on So not necessarily sauna's effects on the human body, but the ways that saunas the human body, but the ways that saunas work and their effects on the human work and their effects on the human body. So a little bit of an indirect body. So a little bit of an indirect link to the science. And then some site link to the science. And then some site studies that are still ongoing. Again, studies that are still ongoing. Again, sauna is still continuing to be studied sauna is still continuing to be studied or they're citing sauna's benefits or they're citing sauna's benefits paired with another therapy. though for paired with another therapy. though for a lot of the mental health claims, a lot of the mental health claims, they're citing a study that also used they're citing a study that also used cognitive behavioral therapy in addition cognitive behavioral therapy in addition to sauna. So, not that sauna is a scam to sauna. So, not that sauna is a scam at all. I do not think that's the case,

at all. I do not think that's the case, but I think we should dive a little bit but I think we should dive a little bit deeper into some of the claims that deeper into some of the claims that these websites are promoting, especially these websites are promoting, especially when it comes to the evidence that's when it comes to the evidence that's maybe not as strong. I also wanted to maybe not as strong. I also wanted to include more of an eastern medicine include more of an eastern medicine approach to heat therapy specifically approach to heat therapy specifically and sauna therapy. In the spring, I was and sauna therapy. In the spring, I was lucky enough to interview Dr. Feliz lucky enough to interview Dr. Feliz Chan, who is an acupuncturist and a Chan, who is an acupuncturist and a doctor of traditional Chinese medicine, doctor of traditional Chinese medicine, and she was a wonderful resource and and she was a wonderful resource and gave me such a wonderful new perspective gave me such a wonderful new perspective on how to view the female body. We on how to view the female body. We talked about heat therapy and cold talked about heat therapy and cold therapy. So, I'll leave the link to that therapy. So, I'll leave the link to that episode below, but I also wanted to episode below, but I also wanted to incorporate a clip that she shared incorporate a clip that she shared during her episode on the benefits of during her episode on the benefits of heat for women from an Eastern medicine heat for women from an Eastern medicine perspective. perspective. And my biggest tip from a Chinese And my biggest tip from a Chinese medicine standpoint is we have to listen medicine standpoint is we have to listen to our body, right? We're human beings. to our body, right? We're human beings. We're nature beings and we're We're nature beings and we're warm-blooded. And because we're warm-blooded. And because we're warm-blooded, warm food, warm drinks, warm-blooded, warm food, warm drinks, roomtemp drinks are really vital to

roomtemp drinks are really vital to creating a strong digestive system. So creating a strong digestive system. So again, there's the feminine, the again, there's the feminine, the masculine, and women are more feminine masculine, and women are more feminine energetically as well. And meaning that energetically as well. And meaning that we are more yin, men are more young. we are more yin, men are more young. Young again is hot, yin is cold. So when Young again is hot, yin is cold. So when you put cold and cold, it puts you you put cold and cold, it puts you further off balance, right? It makes you further off balance, right? It makes you even colder. Hence why a lot of research even colder. Hence why a lot of research now is showing that women do need more now is showing that women do need more warmth. And even just the way that our warmth. And even just the way that our body metabolizes body metabolizes and deals with homeostasis, we don't and deals with homeostasis, we don't need as cold. From a Chinese men's need as cold. From a Chinese men's perspective, I would say if you're in perspective, I would say if you're in your period, do not cold lunch. It's your period, do not cold lunch. It's going to make your period worse because going to make your period worse because we need a warm uterus. We need warm we need a warm uterus. We need warm womb. And physically putting our body in womb. And physically putting our body in cold is going to stagnate everything and cold is going to stagnate everything and cause more issues. However, not to say cause more issues. However, not to say woman can't cold plunge and from like my woman can't cold plunge and from like my perspective and I know it's a specific perspective and I know it's a specific perspective to start hot. So contest

perspective to start hot. So contest therapy is something that I do recommend therapy is something that I do recommend but not just a cold plunge for women but not just a cold plunge for women because it can be too shocking to their because it can be too shocking to their body which then spikes their cortisol body which then spikes their cortisol affects their hormones creates more affects their hormones creates more issues in the long run. I also think issues in the long run. I also think here in the states we can get very here in the states we can get very caught up on the Americanized view of caught up on the Americanized view of sauna. But from my research, it seems sauna. But from my research, it seems the two most common countries for the the two most common countries for the use of sauna are Finland and Japan. I use of sauna are Finland and Japan. I knew about Finland. Japan actually knew about Finland. Japan actually surprised me a little bit. So, I reached surprised me a little bit. So, I reached out to one of my very good friends and I out to one of my very good friends and I knew she had a friend from Finland and I knew she had a friend from Finland and I was like, "Hey, would you mind reaching was like, "Hey, would you mind reaching out to your Finnish friend to see if she out to your Finnish friend to see if she would be able to just give me a rundown would be able to just give me a rundown on how sauna was used in Finland? What on how sauna was used in Finland? What was the overall was the overall vibe surrounding sauna? Was it used as vibe surrounding sauna? Was it used as health and wellness? Was it used more health and wellness? Was it used more socially? How do they incorporate sauna socially? How do they incorporate sauna as a part of their daily lives?" And I as a part of their daily lives?" And I just wanted to see if she would even be

just wanted to see if she would even be willing to send me her thoughts and gosh willing to send me her thoughts and gosh did she deliver. She gave me exactly did she deliver. She gave me exactly what I was hoping to understand on a what I was hoping to understand on a deeper level. So, thank you to my dear deeper level. So, thank you to my dear friend who reached out to her dear friend who reached out to her dear friend from Finland. Thank you to my new friend from Finland. Thank you to my new friend from Finland for helping to make friend from Finland for helping to make this sauna episode everything I wanted this sauna episode everything I wanted it to be. not just the women's health it to be. not just the women's health perspective and the science perspective perspective and the science perspective of it from an American, but also being of it from an American, but also being able to incorporate the actual way that able to incorporate the actual way that sauna is used in a country that has had sauna is used in a country that has had sauna as a part of its culture for sauna as a part of its culture for decades and decades. So, I'm very decades and decades. So, I'm very appreciative. But I wanted to share with appreciative. But I wanted to share with you guys what she told me about growing you guys what she told me about growing up in Finland and their use of sauna. So up in Finland and their use of sauna. So she writes, "I'm happy to share my she writes, "I'm happy to share my insights on the topic as I am a big insights on the topic as I am a big sauna fan myself and grew up in an sauna fan myself and grew up in an environment where sauna was absolutely environment where sauna was absolutely taken for granted. In Finland, sauna is taken for granted. In Finland, sauna is treated almost as a human right. treated almost as a human right. Everyone I know, no matter whether they Everyone I know, no matter whether they grew up in a house or an apartment, had

grew up in a house or an apartment, had and still have saunas in their own home. and still have saunas in their own home. However, in apartment buildings, if you However, in apartment buildings, if you don't have your own sauna, it's don't have your own sauna, it's guaranteed that there is at least a guaranteed that there is at least a sauna in the building where each sauna in the building where each apartment owner can book their own apartment owner can book their own regular slot when they get to use the regular slot when they get to use the sauna on their own time. Additionally, sauna on their own time. Additionally, apartment buildings often have an hour a apartment buildings often have an hour a week for women and men separately where week for women and men separately where they can go to sauna together with other they can go to sauna together with other residents of the building. It's very residents of the building. It's very common and a great way to meet up with common and a great way to meet up with people. I guess where I'm getting at is people. I guess where I'm getting at is that sauna really is the most normal that sauna really is the most normal thing in the Finnish culture. And while thing in the Finnish culture. And while I've understood that North Americans I've understood that North Americans might not be as comfortable with nudity, might not be as comfortable with nudity, in Finland, we're always fully naked for in Finland, we're always fully naked for the experience. Many families choose to the experience. Many families choose to use the sauna in their home, always on use the sauna in their home, always on the same day of the week, and it almost the same day of the week, and it almost becomes like a very specific ritual you becomes like a very specific ritual you do every time. For my family, we would do every time. For my family, we would always go to sauna on Saturday evenings. always go to sauna on Saturday evenings. And afterwards, my mom would make us And afterwards, my mom would make us pancakes, and we would round up the pancakes, and we would round up the night watching TV together. Sauna has night watching TV together. Sauna has also throughout time been used for also throughout time been used for health benefits. And I notice myself health benefits. And I notice myself still to this day suggesting sauna as still to this day suggesting sauna as the solution when something is wrong.

the solution when something is wrong. Feeling like you're getting cold, sauna. Feeling like you're getting cold, sauna. Have a headache, sauna. Skin breaking Have a headache, sauna. Skin breaking out or feeling dry? sauna. You get the out or feeling dry? sauna. You get the idea. There really isn't a cleaner and idea. There really isn't a cleaner and better feeling than the feeling after a better feeling than the feeling after a proper sauna cleanse. In Finland, it's proper sauna cleanse. In Finland, it's also very common to own a simple summer also very common to own a simple summer cottage that has been in the family for cottage that has been in the family for many generations. These cottages often many generations. These cottages often have electricity, but running water is have electricity, but running water is absolutely not always guaranteed. This absolutely not always guaranteed. This in many places means that the only way in many places means that the only way to get clean is to use a sauna that's to get clean is to use a sauna that's located in the property. Sauna then is located in the property. Sauna then is of course mainly a way to get clean and of course mainly a way to get clean and get warm water, but also used for get warm water, but also used for warming up after taking a swim in one of warming up after taking a swim in one of the thousands of lakes we have in the the thousands of lakes we have in the country. I guess my main point here is country. I guess my main point here is that sauna is not often really given that sauna is not often really given that much thought in Finland as it is a that much thought in Finland as it is a very normal part of everyday life. I very normal part of everyday life. I have now lived outside of Finland for 6 have now lived outside of Finland for 6 years and not a week goes by that I years and not a week goes by that I don't think about how much I wish I had don't think about how much I wish I had limitless access to sauna again. I hope limitless access to sauna again. I hope that gives you guys something to think that gives you guys something to think about when it comes to sauna. just the about when it comes to sauna. just the health and wellness benefits, the health and wellness benefits, the research benefits behind sauna, but also research benefits behind sauna, but also how it's been used in a culture that has

how it's been used in a culture that has relied on sauna for many years. And I relied on sauna for many years. And I love that she was able to give that love that she was able to give that perspective for us. So, I hope you guys perspective for us. So, I hope you guys enjoyed her perspective as much as I enjoyed her perspective as much as I did. I am so grateful that she was did. I am so grateful that she was willing to share how different families willing to share how different families and different people use sauna in their and different people use sauna in their everyday rituals and then also for their everyday rituals and then also for their health and wellness. I never want to be health and wellness. I never want to be like this high and mighty American like this high and mighty American westernized medicine educator on sauna westernized medicine educator on sauna therapy when I am nowhere near the therapy when I am nowhere near the expert when it comes to that. I think we expert when it comes to that. I think we can learn a lot from some of the can learn a lot from some of the cultures that have incorporated it for cultures that have incorporated it for decades and decades, millennia and decades and decades, millennia and millennia. And I also think it helps in millennia. And I also think it helps in my ability to balance the science with my ability to balance the science with the softer side of wellness. And I do the softer side of wellness. And I do think sauna is one of those health and think sauna is one of those health and wellness behaviors or experiences that wellness behaviors or experiences that can fall under that softer side of can fall under that softer side of wellness where we might not just get the

wellness where we might not just get the health and wellness benefits from it. health and wellness benefits from it. Improve cardiovascular health. We might Improve cardiovascular health. We might also be benefiting by using sauna in also be benefiting by using sauna in more of a social setting for more of a more of a social setting for more of a less tangible side of our health and less tangible side of our health and wellness. So what do you guys think? wellness. So what do you guys think? Have you guys bought into sauna therapy? Have you guys bought into sauna therapy? Have you learned something about sona Have you learned something about sona therapy today? I know I was shocked when therapy today? I know I was shocked when I was seeing how few studies out there I was seeing how few studies out there were for women specifically, but it was were for women specifically, but it was fun to research. I hope you guys enjoyed fun to research. I hope you guys enjoyed this episode. Again, I have exciting this episode. Again, I have exciting interviews coming up in the next few interviews coming up in the next few weeks. I'm thinking we will start the weeks. I'm thinking we will start the podcast festival at the end of January. podcast festival at the end of January. Once all the sort of New Year's goals Once all the sort of New Year's goals have been made, some of the hype is died have been made, some of the hype is died down a little bit. then we can actually down a little bit. then we can actually start putting into action some of the start putting into action some of the education and expert tips from these education and expert tips from these researchers and scientists and experts researchers and scientists and experts that I'm bringing on in a lot of the that I'm bringing on in a lot of the realms that women have goals on in the realms that women have goals on in the new year. So, I'm very excited. I hope new year. So, I'm very excited. I hope you enjoyed this episode on Sonnet and you enjoyed this episode on Sonnet and I'll see you guys again for the next I'll see you guys again for the next episode of Wellness Pixes the Pod.

Transcript auto-generated by YouTube. Verbatim — duplicates intentionally preserved.

The Sauna Type Matters

Sauna is not one uniform experience. The type of heat changes the session, the tolerance, and the evidence behind the claim. Traditional Finnish dry sauna carries the strongest cardiovascular research base. It uses high heat, low humidity, and a whole-room environment that surrounds the body completely.

In the traditional dry sauna model, temperatures often range from 70 to 100 degrees Celsius, or 158 to 212 degrees Fahrenheit. Humidity usually sits around 10 to 20 percent, rising to roughly 20 to 40 percent when water is poured over hot rocks. Sessions commonly last 15 to 20 minutes. The experience is intense, dry, and comprehensive.

The foundations cover 80 to 90% of what you need.

Infrared sauna works differently. Instead of primarily heating the air, infrared heaters direct radiation toward the body. The surrounding air temperature is lower, often around 46 to 60 degrees Celsius, or 120 to 150 degrees Fahrenheit, with humidity close to zero. Because the room feels more tolerable, sessions often extend to 30 to 45 minutes.

That gentler air temperature changes the ritual. Many people describe infrared heat as a deeper warmth, closer to sitting in sunlight than entering a very hot room. Direction matters because infrared light travels from its source. Multi-directional panels create a more complete exposure than heat coming from one side alone.

Steam sauna creates another environment entirely. It uses boiled water to fill the room with moist heat, with temperatures around 43 to 46 degrees Celsius, or 100 to 115 degrees Fahrenheit. Humidity can reach 70 to 100 percent, so the heat often feels heavier than the number suggests. Some people find the air thick; others value the moist airway support.

Steam is harder to standardize in research because humidity and temperature shift throughout the room. That makes it more difficult to compare one protocol with another. Hybrid saunas add another layer by offering traditional dry heat and infrared options in one unit, though not at the same time. They expand choice, but the protocol still needs definition.

Gentle penetrating warmth like basking in the sunlight.

This is why the format matters when you read a claim. A benefit shown in traditional Finnish dry sauna research does not automatically transfer to every steam room, blanket, or hybrid cabin. The method shapes the response. Precision keeps the ritual honest.

Why Heat May Affect Women Differently

Women often meet heat through a different physiological threshold. The source notes that women tend to begin sweating at higher core body temperatures than men, with lower baseline blood volume and a sharper rise in core temperature during exertion. That combination can make heat feel sudden. A thoughtful sauna protocol honors the signal instead of overriding it.

Cycle phase and menopause can also shift heat tolerance. Because female physiology responds to hormonal change across the month and across life stages, thermoregulation does not stay fixed. One week, a session can feel steady and restorative. Another week, the same heat can feel more demanding.

This does not make sauna fragile territory. It makes it a practice of attention. You build resilience by choosing heat deliberately, adjusting duration, and noticing how quickly your body reaches its edge. Mastery comes from precision, not force.

Heat shock proteins offer one plainspoken bridge between heat and adaptation. When activated by sauna, they help repair, realign, and clear damaged proteins, supporting cellular repair in a way you experience as better recovery and long-term resilience. Their production naturally declines with age, which makes the heat stimulus especially relevant to longevity. The body responds to controlled stress by strengthening its repair systems.

The source also connects sauna and heat therapy with glucose control and insulin sensitivity. In simple terms, the body handles blood sugar more efficiently, which supports steadier energy and metabolic balance. For women with higher insulin resistance, including some women with PCOS, that pathway matters. Better metabolic regulation can support clearer rhythms across the whole system.

Testosterone also enters the conversation around PCOS. The source describes research and education suggesting heat therapy can reduce serum testosterone levels in women, connected through heat shock proteins and parasympathetic activation. Those mechanisms matter because they support recovery, calm, and hormonal equilibrium rather than adding more strain. The aim is not intensity for its own sake; the aim is a more regulated body.

Sauna is a controlled heat stressor, and that control is the point. Like exercise, it asks the body to adapt, then gives it a reason to restore. The ritual works best when you enter with intention, hydrate well, and leave space afterward. Heat becomes useful when it leads you back to balance.

What the Strongest Findings Suggest

The strongest sauna evidence sits around cardiovascular health. The source describes a 2018 study of traditional dry sauna use that reported a 77 percent reduction in cardiovascular deaths among people using sauna four to seven times per week compared with once per week. Each additional session showed additional decreased risk. That finding is powerful, and it still belongs in context.

Frequency, sauna type, population, and baseline health all matter. The clean takeaway is not that every woman needs a sauna at home. The takeaway is that repeated heat exposure, especially in traditional dry sauna research, appears to support the cardiovascular system in meaningful ways. Consistency creates the adaptation.

Far infrared sauna has also been studied in people with heart failure. The source describes a protocol of 15 minutes, five days per week, for two to four weeks. Women in that research showed improved left ventricular ejection fraction, meaning the heart pumped a greater percentage of blood with each beat. That kind of change points toward better capacity and greater physical confidence.

The same heart failure research also reported reduced heart stress markers, improved exercise capacity, and fewer cardiac arrhythmias. These were not casual wellness claims; they were markers tied to function. For a body rebuilding trust in effort, that matters. Better function changes how daily life feels.

A 2018 systematic review also gathered findings across sauna studies. It reported lower blood pressure, improved arterial elasticity, increased heart rate variability, and enhanced endothelial nitric oxide production. Nitric oxide supports vasodilation, meaning blood vessels widen more effectively, which can improve circulation, recovery, and physical ease. Heart rate variability reflects how well the body moves between effort and rest, supporting calm and resilience.

Recovery and pain are promising areas, though the evidence is more nuanced. The source describes far infrared sauna research in mixed-gender chronic pain patients using 15 minutes daily for four weeks during hospitalization. The broader point is clear: heat can support blood flow, waste removal, and tissue recovery. For an active body, that can create a deeper reset.

Cortisol also deserves precision. The source notes that cortisol is not the problem by itself; sustained elevation is where the body struggles. Sauna can initially raise cortisol because heat is a stressor, then help regulate baseline levels as adaptation develops. That regulation supports steadier mood, clearer recovery, and a calmer internal state.

The parasympathetic nervous system is central to that shift. Heat can activate the rest-and-digest state after the controlled stress has passed, supporting muscle repair, stillness, and recovery. The source also mentions calming neurotransmitters like dopamine and serotonin in this context, which connect the ritual to mood and presence. You leave not only warmer, but more settled.

For menopause, the source frames sauna as a form of recalibration for hot flashes. When the brain’s thermostat becomes more sensitive, controlled heat exposure can help the system recognize a different threshold. The evidence here is more developing than definitive, but the concept is practical. Repeated, measured exposure can teach the body a steadier response.

Sauna therapy acts as a little bit of recalibration.

The strongest conclusion is restrained and useful. Sauna is not a cure, a requirement, or a replacement for the basics. It is a protocol that can amplify recovery, cardiovascular function, metabolic balance, and resilience when used with care. Start with the foundations, then let heat become a deliberate part of the architecture.

Wim's Wise Words

A second take, from someone who's lived it.

If you take one thing from this, make it this: heat works best when you stop treating it like a test. The sauna is not there to prove how much you can tolerate. It is there to give your body a clean signal, then enough space to respond.

My own rule is simple. Choose the sauna you can repeat calmly. For some, that is a traditional dry room for 12 to 15 minutes. For others, it is infrared at a lower temperature, for longer, with less internal argument. The best protocol is the one you can leave feeling clearer, not depleted.

Where I'd Start

Start with two sessions a week for a month. Keep them moderate. Hydrate before you enter, sit down while you cool, and do not stack heat on top of a day that already took more from you than it gave back. If you track anything, track sleep, mood, cycle phase, appetite, and how steady you feel the next morning. That tells you more than one heroic session ever will.

For women especially, I would not make the calendar rigid. Some weeks your body will meet heat with ease. Some weeks it will ask for less. Listen early. A faster heartbeat, lightheadedness, nausea, or a feeling that you need to get out is not a failure of discipline; it is useful information. Leave while you are still in choice.

I also would not buy a sauna because a study sounded impressive. Use access first if you have it: a gym, spa, hotel, or recovery space. Learn whether you prefer dry heat, infrared warmth, or steam before turning a ritual into an investment. If the heart-health angle interests you, Heat as Cardiac Training is a useful next read. For a more women-focused lens, see Why Sauna Could Be One of the Most Powerful Longevity Tools for Women.

The quiet caveat is that sauna should make the rest of your life work better. If it steals sleep, strains your schedule, or becomes another obligation, it has lost the point. None of this replaces the foundations. Heat can amplify recovery, circulation, focus, and resilience, but only when the base is already respected.

I save heat for moments when I want a deliberate reset. Twenty minutes of stillness, followed by water, quiet, and no rush. That is where the practice becomes valuable. Not in the temperature. Not in the badge of endurance. In the way you return to equilibrium.