Does Sauna Reduce Inflammation? How Heat Therapy Helps

Chronic inflammation can make life feel like a constant uphill battle. Whether it's joint pain that flares up when you least expect it or a pesky autoimmune condition that just won't quit, chronic inflammation can take a severe toll on both physical and mental well-being. The good news is that there are natural ways to combat chronic inflammation and relieve associated pain, including sauna therapy. Research suggests that sauna use reduces markers of inflammation, including C-reactive protein (CRP), associated with conditions like heart disease and arthritis. This article will answer the burning question, "Does sauna reduce inflammation?" and offer practical tips on how to use a sauna to help you achieve your health and wellness goals.
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GoPolar's sauna app offers a simple, user-friendly way to track your sessions and progress over time as you work to reduce chronic inflammation and improve your overall well-being through sauna therapy.

What Is Inflammation?

Inflammation is your body’s response to an illness, injury, or something that doesn’t belong in your body (like germs or toxic chemicals). Inflammation is a normal and essential process that allows your body to heal. Fever, for example, is how you know your body’s inflammatory system is working correctly when you’re ill. Inflammation can harm you if it occurs in healthy tissues or lasts too long.

When an invader (like a virus) tries to enter your body or you get injured, your immune system sends out its first responders. These are inflammatory cells and cytokines (substances that stimulate more inflammatory cells). These cells begin an inflammatory response to trap germs or toxins and heal injured tissue. Inflammation can cause:

• Pain
• Swelling
• Discoloration

These are signs your body is healing itself. Normal inflammation should be mild, and pain shouldn’t be extreme.

But inflammation can also affect parts of your body you can’t see. Inflammatory responses that occur behind the scenes can help you heal, but other times, they can harm your health. 

Acute vs. Chronic Inflammation: What’s the Difference?

There are two main types of inflammation:

• Acute: Sudden and temporary
• Chronic: Can go on for months or years

Acute Inflammation

This is your immune system’s response to a sudden injury or illness. Inflammatory cells travel to the site of injury (like a cut on your finger) or infection and start the healing process.

Infections in different parts of your body can cause sudden and usually short-lived inflammation. For example, bacterial infections like strep throat and viral infections like the flu can cause throat inflammation. Other bacterial and viral infections can cause inflammation in your small intestine (enteritis).

Acute inflammation may last a few hours to a few days, depending on your condition. 

Chronic Inflammation

This is when your body sends inflammatory cells even when there’s no danger. For example, in rheumatoid arthritis, inflammatory cells and substances attack joint tissues. This leads to inflammation that comes and goes and can cause severe damage to your joints.

With chronic inflammation, processes that generally protect your body end up hurting it. Chronic inflammation can last for months or years. You may have periods where it improves and other times when it gets worse. Researchers have linked chronic inflammation to various conditions (inflammatory diseases). 

Symptoms of Acute Inflammation 

When an injury to a specific part of your body occurs, you may notice:

• Discolored or flushed skin
• Pain or tenderness should be mild and only in the area of the injury.
• Swelling (for example, knee inflammation).
• Skin that feels hot to the touch.
• Inability to use that part of your body as you normally would (for example, reduced range of motion). 

Symptoms of Chronic Inflammation

Chronic inflammation symptoms may be harder to spot than acute inflammation symptoms. You may have:

• Abdominal (belly) pain
• Chest pain
• Fatigue and insomnia
• Fever
• Joint pain or stiffness
• Mouth sores
• A skin rash
• Depression, anxiety, and other mood disorders
• Gastrointestinal (GI) issues, like diarrhea, constipation, and acid reflux
• Weight gain or weight loss
• Frequent infections

Conditions Associated with Chronic Inflammation

Chronic inflammation is involved in the disease process of many conditions, including:

• Autoimmune diseases like lupus, rheumatoid arthritis (RA), psoriasis, and ankylosing spondylitis (AS)
• Cardiovascular diseases, such as heart disease and high blood pressure
• Certain cancers
• Gastrointestinal diseases, like Crohn’s disease and inflammatory bowel disease
• Lung diseases like asthma and chronic obstructive pulmonary disease (COPD)
• Mental health conditions, such as depression and anxiety
• Metabolic diseases, like Type 2 diabetes
• Neurodegenerative diseases, such as Alzheimer’s disease and Parkinson’s disease
  

Together, inflammatory diseases account for more than half of all deaths globally.

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Does Inflammation Harm Your Health?

The word inflammation traces back to the Latin for set afire. In some conditions like rheumatoid arthritis, you feel:

• Heat
• Pain
• Redness
• Swelling

But in other cases, like heart disease, Alzheimer’s, and diabetes, it’s not so obvious. If you didn’t look for it with tests, you wouldn’t even know it’s there.  

It’s Not Always Bad

Inflammation is good in the short run. It’s part of your immune system’s natural response to heal an injury or fight an infection. It’s supposed to stop after that. But if it becomes a long-lasting habit in your body, that can be bad for you. Long-term, or chronic, inflammation is seen in many diseases and conditions.  

Could It Lead to a Heart Attack?

Inflamed arteries are common among people with heart disease. Some researchers think that when fats build up in the walls of the heart’s coronary arteries, the body fires back with inflammatory chemicals since it sees this as an injury to the heart. That could trigger a blood clot that causes a heart attack or stroke.  

Diabetes Connection

Inflammation and type 2 diabetes are linked. Doctors don’t know yet if it causes the disease. Some experts say obesity triggers inflammation, which makes it harder for the body to use insulin. That may be one reason why losing extra pounds and keeping them off is a key step to lowering your chance of getting type 2 diabetes.  

Tied to Alzheimer's

Chronic brain inflammation is often seen in people with this type of dementia. Scientists don’t yet understand precisely how that works, but inflammation may play an active role in the disease. Experts are studying whether anti-inflammatory medicine will curb Alzheimer’s. So far, the results are mixed.  

It Can Hurt Your Gut

Chronic inflammation is tied to ulcerative colitis and Crohn’s disease, which are types of inflammatory bowel disease. It happens when your body's immune system mistakenly attacks the healthy bacteria in your gut and causes inflammation that sticks around. You could have symptoms such as:

• Belly pain
• Cramping
• Diarrhea  

In RA, It Does Damage

Many people think of “arthritis” as osteoarthritis, in which the tissue that:

• Cushions joints cartilage
• Breaks down, particularly as people age

Rheumatoid arthritis is different. In RA, the immune system attacks your body’s joints, causing inflammation that can harm them, and even the heart. Symptoms include:

• Pain
• Stiffness
• Red
• Warm
• Swollen joints  

Is It Part of Fibromyalgia?

This condition can cause:

• Pain
• Tenderness
• Fatigue

Unlike in RA, inflammation in fibromyalgia doesn’t attack the joints. Recent research suggests that brain inflammation may be associated with fibromyalgia. More research is needed to prove this connection.  

When It Happens Fast

Sometimes, inflammation strikes suddenly when your body is fighting an infection. Maybe it’s cellulitis, a skin infection, or appendicitis, which affects your appendix. You’ll need to see your doctor to get the proper treatment quickly.  

Your Diet Matters

The types of food you eat affect how much inflammation you have. Get plenty of:

• Fruits
• Vegetables
• Whole grains
• Plant-based proteins like beans and nuts
• Fish rich in omega-3 fatty acids, such as salmon, tuna, and sardines
• Healthier oils, like olive oil

Also, eat foods with probiotics, like yogurt (just check that it doesn’t have too much sugar). Limit saturated fats in meats, whole-fat dairy products, and processed foods.  

Stay Active

Even if you have a condition like RA, where inflammation is a problem, exercise is still good for you. If you make it a habit, it pays off in many ways. For instance, it helps you stick to a healthy weight, which is another good way to keep inflammation in check. Ask your doctor what types of activities are best for you.  

Get Some Sleep!

Mom was right: You need to get your rest. Research shows that when healthy people are sleep-deprived, they have more inflammation. Exactly how that works isn’t clear, but it may be related to metabolism. It’s one more reason to make sleep a priority!  

Smoking Makes It Worse

Lighting up is a surefire way to raise inflammation. Like most people who try to kick the habit, it may take you several tries before you quit for good, but keep trying! Tell your doctor it’s a goal and ask for their advice.  

Spices Hold Promise

Ginger root has anti-inflammation perks. So do cinnamon, clove, black pepper, and turmeric (which gives curry powder its orange-yellow color). Scientists are studying how much it takes to make a difference. These spices are safe to enjoy in foods. If you want to try them in supplements, ask your doctor first. They can check whether they might affect any medicines you take or your conditions.  

Do Supplements Help?

The omega-3s in fish such as salmon and tuna can dial down inflammation. Fish oil can help, too. People who are low on vitamin D also tend to have more inflammation than others. It’s not yet clear if taking more vitamin D fixes that. Remember, it's a good idea to ask your doctor first.

Does Sauna Reduce Inflammation?

Saunas are widely recognized for their various health benefits, including reduced inflammation. The heat from a sauna can help relax muscles and relieve tension, potentially reducing inflammation and pain associated with conditions like arthritis. The increase in body temperature can also mimic the effects of a mild fever, the body's natural mechanism to combat inflammation. 

How Does Sauna Reduce Inflammation?

Simply put, incorporating regular sauna sessions into your lifestyle can enhance factors that help manage inflammation naturally, such as:

• Improved sleep
• Reduced stress
• Healthy diet
• Regular exercise
• Effective post-exercise recovery

The benefits of saunas continue beyond there. The targeted heat exposure experienced in the saunas goes deeper, offering anti-inflammatory advantages at a cellular level. Here are three more ways saunas may help reduce inflammation in the body:

Activation of Nrf2

Research shows that deliberate heat exposure, like that of a sauna, can stimulate the activation of Nrf2, a cellular mechanism crucial in the body’s anti-inflammatory process. Nrf2 is like a protective switch within our cells, promoting the release of protective substances like heme oxygenase-1 (HO-1). This protein is an antioxidant and an anti-inflammatory agent, further enhancing the body's defenses against inflammation.

Lowering CRP Levels

C-reactive protein (CRP) is a protein made by the liver. When CRP levels increase, it indicates that inflammation is present in the body. These elevated levels of CRP have also been associated with life-threatening cardiovascular conditions, including:

• Atherosclerosis
• Arterial stiffness

A 2017 study of 2,084 men aged 42-60 has provided some interesting findings about sauna use and CRP levels, leading experts to believe sauna is a potential tool for reducing inflammation. Of the 2,084 participants, those who used the sauna more frequently showed lower CRP levels. Specifically, 533 men used a sauna once a week, 1,368 used it 2-3 times a week, and 183 used it 4-7 times a week. 

Simply put, the more often these men used the sauna, the lower their CRP levels, suggesting less inflammation. This relationship held even after adjusting for the following:

• Age
• Weight
• Blood pressure
• Lifestyle habits

This indicates that sauna sessions reduce CRP levels, offering a promising method to combat inflammation-related conditions.

Balancing Immune Responses

The balance of pro-inflammatory and anti-inflammatory agents is important in the body’s inflammatory response. Deliberate heat exposure, like that experienced in a sauna, is suggested to balance this positively. When our core temperature is elevated, it induces a surge in interleukins-6 (IL-6) and pro-inflammatory agents, promoting the release of interleukin-10 (IL-10), an anti-inflammatory agent. 

The Therapeutic Link Between IL-6, IL-10, and Depression

Elevated IL-6, when followed by increased IL-10, can offer therapeutic effects, including relief from depression symptoms. Various studies have echoed these findings. For instance, one study focused on mildly depressed patients discovered that within four weeks of regular sauna use (in this case, dry sauna for 15 minutes and 30 minutes of bed rest five days each week for four weeks), patients experienced some relief from their depressive symptoms. 

This included improved appetite, reduced body aches, and anxiety. Another study found that a single session of whole-body heat treatment (core body temperature was elevated to 101.3°F) offered persistent anti-depressant effects, lasting up to six weeks post-treatment.

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How Long Can You Stay in the Sauna for Inflammation?

A dry or Finnish sauna is a log- or wood-paneled room traditionally heated by wood fires. Today, saunas often use conventional heaters to radiate arid heat throughout the room. Unlike a wet sauna or steam room, a dry sauna usually has higher temperatures and relatively low humidity (10-20%). Temperatures in traditional dry sauna baths can reach up to 200°F. 

Modern saunas usually have several levels, with upper-level benches being more intense than lower-level ones.

Wet Saunas: A Different Experience

In contrast, a wet sauna bath is more similar to a Turkish bath, which utilizes much higher humidity levels. The damp environment is usually created by a water-filled generator that pumps hot steam into a room. Temperatures in wet saunas are usually below 120°F, and humidity is near 100%. Despite their lower temperatures, wet saunas often feel hotter than dry saunas due to their high humidity levels.

Duration and Temperature for Optimal Benefits

Traditional sauna bathing involves up to three heat exposure sessions lasting five to 20 minutes each. Sessions are often divided up with cooling breaks. Ideally, to maximize the health benefits of the sauna, you’ll want your sessions to occur at least three to four times per week.

How Long Should You Stay in a Sauna?

If you’re a beginner, starting with shorter sessions is essential until your body adjusts to using a sauna. Initially, beginners should avoid using it for more than 5-10 minutes at a time. Once you become used to the sauna room, you can gradually increase the time spent inside to 15-20 minutes. You should also wait at least ten minutes after an intense workout to allow your body to cool down. 

Most studies suggest using saunas heated to at least 174°F for at least 20 minutes. While lower time frames are still beneficial, longer times are often associated with more significant benefits. Since a sauna produces extreme heat, it may lead to low blood pressure, causing you to feel lightheaded or dizzy. 

Because everyone responds differently to heat, it’s important to always listen to your body. You should end your session if you experience dizziness or become too uncomfortable. Staying in the sauna after feeling unwell can eventually lead to a heat stroke. 

GoPolar: Your Cold Plunge and Sauna Companion

Our cold plunge app is the go-to resource and tracking app for people who like to do cold plunge and sauna. With GoPolar's cold plunge app, you can:

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What Are the Benefits of an Infrared Sauna for Rheumatoid Arthritis?

Infrared saunas can provide a different experience than traditional saunas. Instead of heating the air around you, infrared saunas use infrared lamps that emit electromagnetic radiation to warm your body directly. While this may sound scary, it’s not. 

Infrared saunas are considered safe and are even FDA-approved for specific medical uses. They warm your body from the inside out, allowing you to sweat at lower temperatures (typically between 120 and 140 degrees Fahrenheit) than traditional saunas (averaging 180 to 195 degrees Fahrenheit). Research has shown that infrared sauna can help improve circulation, enhance recovery from exercise, and reduce inflammation, all of which can benefit people with rheumatoid arthritis (RA). 

How Does Infrared Sauna Therapy Work? 

When you enter an infrared sauna, the infrared light penetrates your skin to heat your body directly. This radiation raises your core body temperature, which induces a therapeutic sweat. Research shows this process can help reduce inflammation and improve mobility in people with RA. In particular, infrared sauna therapy may help people with RA by:

Reducing Joint Stiffness

Heat therapy has long been used to relieve stiff joints and improve range of motion. The gentle heat from infrared sauna therapy may help loosen stiff tissues, making it easier to move your joints. 

Improving Circulation

The heat from infrared saunas helps dilate blood vessels and improve circulation. Increased blood flow can help reduce joint inflammation and promote healing.

Reducing Pain

Studies show that heat therapy can help reduce the perception of pain. Infrared sauna therapy may improve your tolerance to discomfort, helping to lessen the pain associated with RA. 

What the Research Shows About Infrared Saunas and RA

A small pilot study published in 2012 found that participants with RA who used infrared sauna therapy for 30 minutes twice a week experienced significant improvements in:

• Pain
• Stiffness
• Overall function

A Potential Aid for RA

A 2020 study published in the Clinical Rheumatology journal found that patients with RA who supplemented their standard treatment with infrared sauna therapy experienced significant improvements in quality of life and mood, along with reductions in joint pain and inflammation.  While more research is needed, the existing evidence suggests that infrared sauna therapy can help improve the symptoms of RA. 

What Are the Risks of Infrared Sauna Therapy?

Infrared sauna therapy is generally regarded as safe. Nevertheless, if you have certain health conditions, you should speak with your doctor before trying infrared sauna therapy. While it is rare, some people may experience side effects from infrared sauna use, including:

• Dehydration
• Dizziness
• Heat exhaustion
• Heat intolerance
• Worsening respiratory conditions (from the dry air)
• Claustrophobia

Who Should Try Infrared Sauna Therapy?

Infrared sauna therapy may benefit people with rheumatoid arthritis, but it should not be used as a replacement for traditional medical treatments. If you’re considering trying it, speak with your doctor to ensure it’s safe.

Who Should Not Go into the Sauna?

Saunas can be relaxing and good for your health, but they aren’t suitable for everyone. Before using a sauna, talk to your doctor about any health concerns or conditions.

Why Do I Need to Talk to My Doctor About Sauna Use?

Research has shown that responsible sauna use carries few risks. In Finland, there are almost 2 million saunas for a population of 5 million people. Even though Finnish people spend a lot of time in the sauna, the rate of deaths related to sauna use is meager. ‌

Drinking alcohol, ingesting drugs, or taking medications that interfere with the body’s ability to regulate its temperature is risky. Most people who die in the sauna have either been drinking heavily or are hungover. 

We don’t yet completely understand what drinking does to the body when you’re in the sauna. It seems to cause problems with your body’s ability to stabilize blood pressure, leaving you vulnerable to arrhythmias or irregular heartbeats. 

What Health Conditions Make Sauna Use Risky?

People who have recently experienced the following health issues should avoid saunas:‌

Severe aortic valve stenosis. This is when your heart’s aortic valve doesn’t allow blood to flow freely. Saunas can increase your heart rate, which could cause your aortic valve to become blocked.

General Chest Pain (angina pectoris)

If you have chest pain, stay out of the sauna until your doctor has examined you.

Heart Attacks

Avoid saunas if you’ve recently had a heart attack or a stroke. It’s best not to risk overexerting your heart. ‌

Due to the extreme heat and dehydration risks of sauna bathing, the following people should be sure to either use saunas with extreme care or not at all:

Older People

People aged 65 years or older should be wary of heatstroke in the sauna. Heatstroke has previously caused sauna deaths in that demographic. People aged 65+ generally experience a more extreme reaction to heatstroke as their body’s internal temperature regulation is weakened. 

Children Under the Age of Seven

Finnish children are often introduced to the sauna during infancy. Parents only let children go into the sauna supervised once they are older than seven. Before that, parents closely monitor their children before, during, and after bathing in the sauna. 

Very young children have a less developed internal temperature system and can be more susceptible to heatstroke than adults. Monitor your children during and after sauna bathing, and take them out if they become too overheated.

Pregnant Women

Pregnant women should avoid overheating, dehydration, dizziness, and fainting in the sauna. While it is not medically dangerous for a pregnant woman to be in the sauna, she must exercise caution to be safe. This means not staying in the sauna for prolonged periods.

People Who Have Seizure Disorders

It has been found that many seizure disorders either interfere with your internal temperature or, like febrile seizures, can be triggered by a sudden change in temperature. If you often get seizures or are diagnosed with a seizure disorder, you should avoid going into the sauna altogether. 

Recognizing and Avoiding Sauna Risks

While these are all significant risk factors and guidelines, you must avoid staying in the sauna if you feel dizzy, overheated, or dehydrated. By leaving the sauna the moment you feel unwell, you will prevent injury. If you haven’t used saunas much in the past, you can start by limiting your sauna usage to 20 minutes or less. 

What Are the Signs of Dehydration?

When using a sauna, you should watch for signs of dehydration. Symptoms can include:

• Thirst
• Dry or sticky mouth
• Not peeing very much
• Dark yellow pee
• Dry, cool skin
• Headache
• Muscle cramps
• Confusion

Sauna and Heat Therapy vs Exercise

Exercise builds cardiovascular strength and improves fitness, while sauna therapy can support muscle recovery and relaxation. Both practices reduce inflammation, but they serve different purposes. 

A Complement to Exercise, Not a Substitute

Sauna therapy mimics some effects of exercise by increasing heart rate and circulation. Still, it doesn’t engage the muscles similarly and should not be considered a substitute for physical activity. Instead, heat therapy can be an effective complementary practice to enhance the recovery process after exercise. 

Both sauna use and exercise can benefit cardiac health, especially when combined. Regularly combining the two practices can help protect against cardiovascular disease, particularly in those with preexisting conditions. 

Soothing Sore Muscles: Heat Therapy for Recovery

Sauna use can promote quicker recovery after exercise, helping you return to workouts sooner. Like a hot bath, saunas soothe sore muscles after exercise by:

• Assisting the body in cooling down
• Promoting relaxation
• Reducing inflammation

Muscle recovery after exercise is critical for improving performance and building strength; heat therapy can aid this process. Research has shown that heat therapy can help:

• Reduce muscle injury
• Promote recovery

In part, heat therapy increases blood flow to muscles, which helps deliver oxygen and nutrients needed for recovery. Heat therapy may also help reduce inflammation and muscle stiffness.

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