11 Health Benefits of Sauna Bathing in 2023

You may have heard that stepping into a hot sauna after a session at the gym can be relaxing and detoxifying for your body.

For hundreds of years, Scandinavians have been using outdoor garden saunas for their benefits of cleansing, relaxation, and weight loss. Sauna use in Scandinavian countries starts in early childhood.

Current research about the benefits of saunas is mixed. If you’re considering adding the sauna to your health and wellness routine, make sure to evaluate your specific health needs first.

1. Saunas improve overall health, wellness, and performance.

Not surprisingly, sauna bathers most frequently cite stress reduction as the number one benefit of sauna use. Medical studies often determine that stress in our daily lives can negatively affect our health. In fact, the vast majority of disease (e.g., heart disease) is at least partially stress related. Heat bathing in a sauna provides stress relief in several ways. It’s a warm, quiet space without any distractions coming from the outside" The heat from the sauna relaxes the body's muscles, improves circulation, and stimulates the release of endorphins. Endorphins are the body’s all-natural "feel good" chemical, and their release provides a truly wonderful "after sauna glow.”

2. Saunas aid in recovery after intense physical activity. Saunas relax muscles and soothe aches/pains in both muscles and joints.

Under the high heat provided by a sauna, the body releases endorphins which can have a mild, enjoyable "tranquilizing effect" and the ability to minimize the pain of joint and muscle soreness other from, say, an intense physical workout. Body temperature also rises from the heat of the sauna. This causes blood vessels to dilate, therefore increasing blood circulation. This increased blood flow in turn speeds up the body’s natural healing process via soothing aches and pains and/or speeding up of the healing of minor bruises or cuts. After participating in physical sports, use the heat and/or steam of a sauna to promote muscle relaxation by helping to reduce muscle tension and eliminate lactic acid and/or other toxins that may be present.

3. Saunas flush toxins via sweating process.

Many - if not most - of us do not actively sweat on a daily basis. Deep sweating, however, has multiple proven health benefits. Benefits derived from a deep sweat can be achieved via regular sauna bathing. Due to the heat of a sauna, the core body temperature begins to rise. The blood vessels then dilate, causing increased blood flow (see above). As heat from the blood begins to move toward the skin's surface, the body’s nervous system then sends signals to the millions of sweat glands that cover the human body. As the sweat glands become stimulated, they produce sweat. Sweat production is primarily designed to cool the body and is composed of 99% water. However, deep sweating in a sauna can help reduce levels of lead, copper, zinc, nickel, mercury and chemical - which are all toxins commonly absorbed just from interacting with our daily environments. There is no shortage of books from doctors and practitioners, who describe the benefits of detoxifying our bodies regularly. As many doctors will agree, a big reason for the popularity of saunas is that they are one of the best ways to detoxify our bodies.

4. Saunas improve brain health.

A 20-year study conducted with more than 2,300 participants at the University of Eastern Finland by Dr. Jari Laukkanen and his colleagues revealed regular sauna use (4-7 times per week) at 176 degrees F for 19 minutes lowered the risk for both Alzheimer's & Dementia.

5. Saunas relieve stress.

The heat in the sauna helps us to relax and regulates the level of cortisol in our blood. Cortisol is the hormone that is released when we’re stressed, and too high levels of cortisol can lead to a number of health issues such as problems with the immune system and with sleeping. Sauna bathing reduces the levels of cortisol in our blood, and instead it stimulates the production of serotonin. Serotonin is our “happy hormone” that makes us feel good.

6. Saunas can induce a deeper sleep.

Research has shown that a deeper, more relaxed sleep can result from sauna use. In addition to the release of endorphins, body temperatures, that become elevated in the late evening, fall at bedtime. This slow, relaxing decline in endorphins is key in facilitating sleep. Numerous sauna bathers worldwide recall the deep sleep experiences that they feel after bathing in the calming heat of a sauna.

7. Saunas can help fight illness.

German sauna medical research shows that saunas were able to significantly reduce the incidences of colds and influenza amongst participants. As the body is exposed to the heat of a sauna and steam (in the case of traditional saunas), it produces white blood cells more rapidly, which in turn helps to fight illnesses and helps to kill viruses. In addition, saunas can relieve the uncomfortable symptoms of sinus congestion from colds or allergies - especially when used with steam (tip: add eucalyptus to the water for added benefit and overall enjoyment). The steam vapor action helps to clear up unwanted congestion and is a wonderful aspect of the Finnish sauna experience.

8. Sauna cleanses the skin.

Heat bathing is one of the oldest beauty and/or health strategies in terms of cleansing one's skin. When the body begins to produce sweat via deep sweating, the skin is then cleansed and dead skin cells are replaced - keeping your skin in good working condition. Sweating rinses bacteria out of the epidermal layer and sweat ducts. Cleansing of the pores has been shown to improve the capillary circulation, while giving the skin a softer-looking quality.

9. Saunas burn calories.

Outlandish claims are often made by some sauna sellers to promote saunas as an end-all weight loss tool. While some individuals may experience high amounts of calorie burn at first - particularly those individuals in poor shape to begin with - over the long term, saunas are simply treated as one of many tools in our arsenal when it comes to burning additional calories. The sweating process itself requires a notable amount of energy. That energy is derived from the conversion of fat and carbohydrates in a bodily process that burns up calories. According to U.S. Army medical research (Ward Dean, M.D.), "A moderately conditioned person can easily sweat off 500 grams in a sauna in a single session, consuming nearly 300 calories in the process.” The body consumes said calories due to the acceleration of heart activity (the cardiovascular section). As heart activity increases and as these processes demand more oxygen, the body begins to convert more calories into usable energy.

10. Saunas bring out recreational and social benefits.

While the social benefit is rarely talked about, it's actually quite important. The sauna can be a private, personal area of relaxation and solitude. However, it can just as easily be a relaxing environment for socializing with family, friends and soon-to-be friends. The sauna room environment is conducive to open, intimate and quiet conversation.

11. Saunas just feel good.

A sauna not only feels good, it’s good for your body. Whether it’s the physiological changes that occur during the warmth of a sauna, or if it’s simply the time spent in the calming and still retreat of the sauna, every seasoned sauna bather agrees - it feels wonderful! As we progress through our stressful everyday lives, the sauna provides a pampering retreat - where we can relax and restore body and soul. Sauna bathing truly makes you "Feel Better”, "Look Better” and "Sleep Better”!

Handcrafted BaltoScandia Garden Saunas now available for sale in the UK by Penguin Spas

Our new and exclusive range of Electric and wood fired BaltoScandia outdoor saunas are specially crafted from Nordic Thermowood and Canadian Red Cedar (Holls by BaltoScandia only) which radiates warmth and gives them a natural and authentic feel to make them truly inviting to step into and relax. We have the most popular outdoor garden sauna styles and shapes for you to offer. Starting from traditional barrel saunas, sauna cubes, sauna cabins to many variations of modern saunas.

Traditional Scandinavian Sauna Barrels

BaltoScandia produces more 9 models of outdoor sauna barrels with different shapes and sizes. Each model has a unique inside layout for the most efficient space usage.

Nordic Garden Sauna Cubes

Embrace the Nordic wellness culture with our luxury range of outdoor saunas cubes that encapsulate pure, clean, modern design, powered by dedication and craftmanship

Sauna Cabins made from thick spruce logs

Our sauna cabins provide a haven of tranquillity and place to unwind. This sauna cabin is constructed of solid, thick spruce log sections that are profiled for a precise fit.

Oval Saunas

The oval sauna models have been carefully designed with the sauna barrel in mind by increasing the inner volume to allow a steam room and a wellbeing chill zone for you to relax.

Holls by BaltoScandia

Explore our exclusive range of Holl's by BaltoScandia Outdoor Garden Sauna Collection. Let yourself be transported by the beautiful Canadian red cedar wood and its distinctive smell.

Sauna Accessories

BaltoScandia sauna accessories for any sauna; buckets, ladles, oils, sand timers, thermometers, headrests, birch brooms and much more. Make your sauna sleek & stylish with our range of accessories.

As our company has grown so has our passion to create amazing outdoor spaces

Whatever style garden you have, large or small, you want it to be a place that you can relax in, and escape to. As well as the obvious perks of getting more fresh air and sunlight, there are lots of other benefits of an ideal outdoor living spaces.

Creating an outdoor living space will provide an additional space in your home to relax and unwind. Expand the space that you already have available to you. A casual living space in the garden is also the perfect place to entertain guests, to provide seating, and mingling space to enjoy evening drinks or a BBQ. Create a functional and enjoyable area for you and your family to use in the garden, whatever the weather.

BBQ Huts / Grill Cabins

Explore our exclusive range of BaltoScandia Grill Cabins & BBQ Huts available to view at our Penguin Spas Outdoor Living Showroom in South Lanarkshire, Scotland. Our Scandinavian BBQ Huts are built in the traditional Lappish style of Northern Finland and offer the year-round dining culture that the Scandinavians have.

Garden Rooms and Home Offices

BaltoScandia garden room can be built to serve any purpose with some of the most popular uses being garden offices, garden gyms and bar/cinema rooms. With our bespoke garden rooms option, you can tailor your luxury garden room for any purpose imaginable, with multipurpose functionality and designs.

Glamping Pods - Comfortable Outdoor Living

Our range of BaltoScandia Glamping Pods are a great choice for tourists and holiday makers who want to relax after an adventure. Because of the feeling of a home’s atmosphere in outdoor setting, with the unique characteristics of each design.

Premium Cedar Gazebo's & Pavilions

Every BaltoScandia Gazebo is built with 100% premium Cedar Lumber giving your BaltoScandia Gazebo a distinctive, premium look and feel. The ability of Cedar to bring warmth and character to a backyard project just can’t be matched by plastic or other man-made materials.

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Eco-friendly Composite Decking

Our exclusive range of composite decking is a hi-tech eco-friendly alternative to traditional wooden decking all featured at our award-winning Eco Premium Outdoor Living Showroom. Our decking brings the natural look of wood to your outside space without the associated problems of cracking, splitting, warping and excessive maintenance requirements.

Alfa Forni Pizza Ovens

If you’re looking for the best outdoor wood and gas-fired pizza oven in Scotland, we have the right solution for you. Alfa ovens are made for those who love the traditional taste of Italy and want to try a real superior cooking experience.

RB73 Wood Burning Garden Stoves

Each RB73 wood burning garden stove are handmade by professionals with love for the product. Enjoy beautiful moments, enjoy staying outside! Think of warm summer evenings, but also throughout the rest of the year there are often beautiful days when an outdoor fireplace can be used to give that wonderful extra warmth and atmosphere on your terrace.

About Penguin Spas Premium Outdoor Living

Here at Penguin Spa Premium Outdoor Living, we are passionate about delivering the best quality hot tubs, best in energy efficiency, great value for money, and unbeatable customer service. Our friendly team is here to help you choose the right hot tub for your needs and your budget.

Our new Scottish outdoor living showroom is an oasis of calm, showcasing a large selection of multiple award-winning hot tubs and accessories we have to offer. Based in Yieldshields, near Carluke – right in the central belt of Scotland – we are within easy reach of the M74 & M8 motorway network and less than 35-minute drive to the city of Edinburgh and Glasgow.

Since 2012, Penguin Spas Outdoor Living have been devoted at creating and supplying elaborate products which are all designed to help improve people’s health, wellbeing, wellness, and happiness.

All our premium products are carefully designed and manufactured, and we strive to constantly improve ourselves and the products we deliver. We embrace new technologies and understand the importance of delivering reliable and durable products which help to improve our customers lives.

Do you want to know more about our range of multiple award-winning, energy efficient hot tubs available here in Scotland?

Here at Penguin Spas, we are proud to be the only official Scottish dealer of award-winning, energy efficiency gold standard hot tubs and swim spas from UK designed Sunbeach Spas and the world’s premier spa brand Oasis Spas

Both manufacturers of the Sunbeach Spas and the Oasis Spas have created a complete insulation energy saving system that reduces energy consumption to save you money. You can have peace of mind that your hot tub or swim spa will be hot and ready for you, without costly energy bills.

Sunbeach Spas are leading the hot tub and swim spa industry with energy efficient SmartSpa™ R10 insulation and cutting-edge technology. The multiple award-winning Sunbeach Spas are all designed here in the UK and are manufactured with the newest industry features which the company consistently pushes the industry forward with innovative designs and features.

Eco Spas are committed at improving the wellbeing of people and the health of our planet. Eco Spas is proud to be at the forefront of energy efficiency hot tub design and manufacture. Each of our holiday park hot tubs have been carefully designed here in the UK in compliance with current safety guidance written by the Health and Safety Executive (HSG282) which provides constant efficiency and immediate use while ensuring utmost hygiene and guaranteeing the easiest maintenance possible resulting in an experience that becomes an asset to your business.

Oasis Spas are built by one of the world’s largest international hot tub and swim spa manufacturers who distribute products in 40 countries around the world. Oasis Spas are built to last with premium components and the thickest shells on the market. The Power Saver Technology with SmartSpa+™ R10 insulation will save you thousands over the life of your hot tub or swim spa and the Easy-Care Technology makes maintenance simple.

Air Source Heat Pumps for Swimming Pools and Hot Tubs

The Poolex air-to-water heat pump (AWHP) provides hot water directly to your swimming pool or hot tub without using fossil fuels, providing a low carbon solution for an efficient, comfortable experience. Poolex uses 75％ of natural energy absorbed from outside air and the rest of 25％ comes from electricity.

Air Source Heat Pumps with Full Inverter Technology - Experience the luxury of total comfort with our new range of Poolex, energy efficient air source heat pumps designed for swimming pool and hot tubs. Never let the British weather control your swimming pool or hot tub enjoyment again. Pool and Hot Tub heaters provide the ultimate in spa water comfort letting you choose the perfect temperature all year round.

Handcrafted BaltoScandia Wood Fired Hot Tubs

Peaceful, natural relaxation can be yours every day with a wood-fired hot tub. Wood fired bathing in a hot tub creates the most elemental and authentic outdoor bathing experience. If you’ve ever soaked in water heated only by wood, you’ll know it's much richer than just the bathing: it's the splitting and stacking of firewood, the methodical stirring and preparation of the water, the sound of the crackling fire, the anticipation of the heat.

Traditional Wood Fired Hot Tubs

Choose the very best from our range of traditional Scandinavian wood fired hot tubs that have been designed to be simple and timeless with an elemental everlasting design.

Fiberglass Wood Fired Hot Tubs

Choose from our exclusive premium collection of BaltoScandia eco-friendly handcrafted luxury fiberglass wood fired hot tubs with Scandinavian Thermowood cladding.

Stainless Steel Wood Fired Hot Tubs

View our beautifully UK designed stainless steel wood fired hot tubs. Our range of Stainless-steel hot tubs are eco-friendly in the environment and green by their nature

Plunge Ice Cold Tubs

Cold water and ice therapy with our plunge tub. After enjoying the hot tub or sauna, many bathers will quickly cool themselves down by getting into a cold plunge pool or ice bath.

Read our Blogs on Wood Fired Hot Tubs & Ice Tubs

There are a number of great health benefits to soaking in a wood fired hot tub in all sessions, such as stress relief, muscle relaxation, improve sleep, pain relief, calorie burn and much, much more - our team of hot tub experts have put together informative blogs all relating to wood fired hot tubs and cold tubs for you to read and enjoy.

• What are the 10 Health Benefits of owning a Wood Fired Hot Tub?

• Can you use Seaweed in a Wood Fired Hot Tub & What are the Health Benefits?

• How to heat and maintain your wood fired hot tub? A simple step by step guide with tips and tricks.

• 8 Benefits of Ice Baths and Plunge Cold Tubs: Post Workout Polar Plunge

Address: Thornhome House, Yieldshields, Carluke, South Lanarkshire, Scotland, ML8 4QD

Telephone: 0800 112 3886 or 01555 729 607

Email: office@penguinspas.com

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