{"id":165647,"date":"2022-04-26T02:00:00","date_gmt":"2022-04-26T01:00:00","guid":{"rendered":"https:\/\/eu.intelligentlabs.org\/sauna-after-workout-health-benefits\/"},"modified":"2025-09-19T10:19:25","modified_gmt":"2025-09-19T09:19:25","slug":"sauna-after-workout-health-benefits","status":"publish","type":"post","link":"https:\/\/eu.intelligentlabs.org\/en-mt\/sauna-after-workout-health-benefits\/","title":{"rendered":"Can Regular Sauna Use Make You Happier and Live Longer?"},"content":{"rendered":"\n

For most people who regularly use the sauna after a workout, you don\u2019t need to tell them it\u2019s healthy, they can feel it! Even though it can be uncomfortable in the sauna itself, it leaves you feeling great afterwards, as long as you remember to rehydrate!<\/p>\n\n\n\n

However, it\u2019s not just a feeling, there is actually a lot of science behind why a sauna is great for physical and mental health. In this article, we\u2019re going to go over them in detail. This should hopefully give sauna fans extra motivation to keep getting a sweat on as often as possible. And perhaps, we may even get some of those who aren\u2019t regular sauna goers to give it a go.<\/p>\n\n\n\n

TL;DR:<\/strong> Yes, regular sauna use can indeed make you happier and help you live longer! The optimal duration is at least 19 minutes per session, and 4-7 sessions per week. <\/p>\n\n\n\n

Sauna before or after workout \u2013 which is better?<\/strong><\/h2>\n\n\n\n

There are no rules that say you can\u2019t use the sauna before working out. But if you\u2019ve ever used one, then it really shouldn\u2019t come as a surprise why using it after<\/strong> strenuous activity is preferable.<\/p>\n\n\n\n

Saunas can be incredibly relaxing, so much so that the last thing you want to do when you finish is to exercise\u2026 Taking a quick nap, watching TV, or going for a leisurely stroll are more likely activities if it\u2019s too early for bedtime. But, of course, it\u2019s all just a matter of personal preference. So far, the studies done have been on the effects of using the sauna<\/strong>. No concrete evidence points to whether it\u2019s best to use it before or after a workout (1<\/a>).<\/p>\n\n\n\n

5 Sauna benefits after workout (with science-backed evidence)<\/h2>\n\n\n\n

Saunas aren\u2019t just a fad \u2013 they\u2019ve been in use for thousands of years! And there\u2019s good reason why they\u2019re still around today. Here\u2019s what the science says about using saunas:<\/p>\n\n\n\n

1) Sauna Discomfort is Healing<\/h3>\n\n\n\n

Perhaps you\u2019re familiar with the term endorphin<\/strong>? It\u2019s the feel-good chemical that our bodies release after a workout. It creates the feel-good post-workout feeling of calm and relaxation by acting on the opioid receptors in the body.<\/p>\n\n\n\n

However, during the workout itself, another chemical is produced. This chemical is effectively the opposite of endorphin, and is known as dynorphin<\/strong>. Dynorphin creates feelings of discomfort when we exercise.<\/p>\n\n\n\n

Heat stress<\/strong> also stimulates dynorphin release. As you know, saunas are literally heat machines, so they can definitely trigger dynorphin release!<\/p>\n\n\n

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\"sauna
Image adapted from (1).<\/em><\/figcaption><\/figure>\n<\/div>\n\n\n

Dynorphin as shown in the image above stimulates the Kappa opioid receptors, which produce feelings of discomfort or dysphoria. Basically, they create an urge to get out of the sauna.<\/p>\n\n\n

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\"dynorphin
Image adapted from (1).<\/em><\/figcaption><\/figure>\n<\/div>\n\n\n

However, dynorphin is actually a good or beneficial stressor, a.k.a. a \u201ceustress<\/strong>\u201c. The stress forces the body to adapt physiologically, thereby improving health.<\/p>\n\n\n\n

In the case of dynorphin, it actually leads to the production of more opioid receptors that endorphins can bind to. These receptors are known as Mu opioid receptors<\/strong>. Both new and existing Mu opioid receptors become more sensitive to circulating endorphins.<\/p>\n\n\n\n

Sauna discomfort boosts mental and physical health<\/h4>\n\n\n\n

With regular sauna use, people develop the ability to get greater positive effects from endorphins.<\/strong> Endorphins help to reduce pain, stress, anxiety and depression. These are some of the reasons why saunas are great for mental health.<\/p>\n\n\n\n

Research has also suggested that saunas may help to increase serotonin levels in the brain<\/strong>. Serotonin is the feel-good neurotransmitter that most anti-depressant treatments try to increase (2<\/a>).<\/p>\n\n\n\n

Regular sauna use has also been found to reduce the pain associated with osteoarthritis, rheumatoid arthritis, and fibromyalgia<\/strong> (3<\/a>, <\/a>4<\/a>). Moreover, it\u2019s also been found to reduce the symptoms associated with mild depression<\/strong> (5<\/a>).<\/p>\n\n\n\n

2) Heat Shock Proteins<\/h3>\n\n\n\n

Sauna also significantly upregulates the production of heat shock proteins. These proteins work a little like bodyguards. They protect other proteins from stress<\/strong> which can change their structure. Heat shock proteins also ensure that proteins maintain their correct structure as they are made<\/strong>.<\/p>\n\n\n\n

Heat shock proteins were originally discovered in studies where cells were exposed to heat as a stressor. But it\u2019s now known they\u2019re also produced in response to other stressors such as cold and injury. But heat remains a very strong stimulator in their production.<\/p>\n\n\n\n

Proteins can be extremely complicated molecules. During production, they form very intricate shapes. These shapes allow each different protein to be used for a very specific purpose. Large amounts of amino acids are joined and extensively folded to create these complex shapes.<\/p>\n\n\n\n

\"sauna<\/figure>\n\n\n\n

If proteins lose their shape even slightly they can become useless for their intended purpose. But heat shock proteins make sure that the proteins are folded correctly<\/strong>. They can fold them back into place when they become misfolded.<\/p>\n\n\n\n

In cells where there is stress, but not enough heat shock proteins<\/strong>, the number of misshapen proteins can build up. When this happens, the misfolded proteins can aggregate together with other misfolded proteins and build up in cells. This can cause the whole cell to become dysfunctional<\/strong>. The outcome often leads to diseases like Alzheimer\u2019s, where there\u2019s a big build-up of amyloid-beta proteins, a.k.a. amyloid plaques.<\/p>\n\n\n\n

The 20-year Finnish sauna study\u2026<\/h4>\n\n\n\n

A study conducted by Laukkanen et al at the University of Eastern Finland followed 2315 middle-aged Finnish men. They either used a sauna once a week, 2-3 times per week, or 4 -7 times a week for 20 years (this was a huge study and I\u2019ll come back to it several times<\/strong>).<\/p>\n\n\n\n

The researchers found that those subjects who sauna\u2019d 4-7 times per week were 66% less likely to suffer from Dementia<\/strong>. They were also 65% less likely to suffer from Alzheimer\u2019s<\/strong> than those men that had just 1 sauna a week (6<\/a>).<\/p>\n\n\n\n

The study was also very careful to account for any other differences between the men, such as smoking, diabetes, obesity or other exercise\/lifestyle factors, to focus on just the effects of sauna.<\/p>\n\n\n\n

Heat shock proteins are also suggested to cause an increase in longevity as well.<\/strong><\/p>\n\n\n\n

For example, studies on Drosophila fruit flies and worms had interesting outcomes. Researchers found that the life span of flies increased by 15%. Also, the lifespan of worms increased by a whopping 45% compared to controls. This was found to be related to an up-regulation of a specific heat shock protein known as Hsp70 (7<\/a>, <\/a>8<\/a>).<\/p>\n\n\n\n

Increased expression of Hsp70 has also been associated with an extended lifespan in humans. On the other hand, reduced production of Hsp70 is related to the physical and mental decline that comes with ageing.<\/p>\n\n\n\n

3) Firing Up Your Longevity Genes<\/h3>\n\n\n\n

Sauna also stimulates the expression of genes that are associated with increased lifespan<\/strong>. FOXO3 and the Sirtuin family of genes are involved in many functions in the body that help us to live longer (9<\/a>, 10<\/a>). They include:<\/p>\n\n\n\n