Midwest Mary

The simplest things can improve our health. Some, take effort, such as exercise. Others, are easy, such as sitting in a sauna.

Saunas are growing in popularity, but it’s one of the oldest health practices, dating back more than 2,000 years. In Finland, pits were dug in the ground and heated with stones. These pits were used for warmth and cleansing. The practice continues today with above-ground structures of all sizes and sophistication.

One of my medical providers recently recommended sauna and/or steam therapy 2-3 days a week. She said it is great for detoxification and reduction in inflammation, may alleviate joint and muscle pain, and reduces cardiac and stroke risk.

Studies show this to be true. Saunas appear to increase relaxation by releasing endorphins, relax muscles, and reduce pain, all of which also improve sleep. Some believe sauna bathing helps with headaches, weight loss, sinus congestion, and respiratory issues when used with essential oils. It also may boost immunity by increasing white blood cell production.

Heart health is supported, as well. Studies indicate sauna use can reduce high blood pressure, cardiovascular disease, and the likelihood of stroke. A 2022 study in the American Journal of Physiology found that regular sauna usage combined with frequent exercise can enhance cardiovascular health by decreasing cholesterol levels and blood pressure.

I have access to a sauna at the health club associated with our local hospital, where I work out. But for those who don’t have one nearby, there are countless options online to purchase for home use in every price range, style, and size. A basic search on Amazon found sauna tents in the $100s to full wooden constructions of all sizes and prices.

Saunas are available in hemlock, cedar, and pine. Heating elements also vary. Traditional saunas use heated stones. However, other options include wood-burning heaters for outdoor use, and infrared heating panels for indoor or outdoor use.

Precautions need to be taken when using a sauna, such as consideration of one’s age and health, beginning with only a few minutes in the heat and gradually increasing time, drinking plenty of fluids, and taking frequent breaks.

Here are the instructions posted in my health club.

Please consult your medical practitioner before using a sauna.

Much of this information was gathered from Women’s Health Magazine.

©Mary K. Doyle, 2025

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