By Luka
Is sauna healthy? What I know and what I watch out for
What the research says about sauna, where it gets thin and what I watch out for myself.
Hoi, I’m Luka. Whenever I talk about our sauna sessions by the lake, almost the same question comes up: is sauna actually healthy? I studied Sports Science, but I’m not a doctor. So here I’ll tell you what the research reasonably supports, where it gets thin, and what I do myself.
The short answer: for most healthy people, sauna is good for you if you do it with a bit of common sense. The strongest argument comes from Finland. There, a team of researchers followed men between 42 and 60 for more than 20 years. Those who went to the sauna four to seven times a week died far less often from a heart attack or sudden cardiac death than those who went only once a week. Overall mortality was also about 40 percent lower, and at two to three visits a week it was still about a quarter lower.
Before we all start sitting in the sauna every day: that was an observational study. It shows that two things occur together, but not that the sauna is the cause. People who go to the sauna regularly may also be more relaxed, better connected and generally healthier. On top of that, almost nobody in Finland goes just for a quick visit, and I hardly know anyone in Luzern who manages four to seven times a week. So I assume every round does something good. It isn’t proven.
What else speaks for the sauna is less well backed up, but plausible. The body relaxes, stress levels drop, tense muscles let go, and there are hints that tension headaches and colds become less frequent. For me, honestly, the biggest effect is in my head. After a round with other people where nobody looks at their phone, I’m calmer than after almost anything else.
For detoxing and weight loss, on the other hand, there isn’t enough evidence. What you lose in the sauna is water, and you drink it back afterwards.
Here’s how I do it so that it really does me good. First I shower and put a towel under my whole body. Then I stay 8 to 15 minutes, no longer, even if someone next to me stays sitting. It isn’t about who can take it the longest. Two to three rounds are enough, with breaks in between. If you’re lying down, sit up for the last two minutes so your circulation can adjust. And if you feel dizzy or unwell, you leave right away.
Afterwards I go out into the fresh air first and only then cool down. Jumping into cold water feels fantastic, but it’s also a strain on your circulation. If you have heart problems, it’s better to get in slowly or just rinse off with a cold shower. With us, the lake is always optional for that reason. It also helps to drink enough water before and after the sauna and to skip alcohol, because it raises the risk of circulation problems and accidents.
There are situations where you should skip the sauna or talk to your doctor first: with a fever or an acute infection, with very low blood pressure, during pregnancy, with heart problems, with uncontrolled high blood pressure, or if you take medication that affects sweating or circulation. If you’re unsure, it’s better to ask once. This is not medical advice.
My conclusion: sauna is a good thing for most people, especially when it happens regularly, calmly and with respect for your own body. You don’t have to break any records or jump into ice water. And if you feel like trying it with others: we meet with sauna community luzern at the Popup Sauna at Strandbad Lido. Free to join, you only pay your share of the sauna rent. The next session is on Sunday, 1 November at 10:00. You’ll find the link to the WhatsApp group at saunacommunityluzern.ch