Is the sauna good for lowering blood pressure?

Managing blood pressure and understanding its physiological role is crucial to maintaining overall health and wellness. Blood pressure is the force exerted by circulating blood against the walls of our arteries, which are the main blood vessels in the body. It’s a key component of how the heart and circulation are interconnected, and supplies oxygen and nutrients to our tissues and organs. When blood pressure is too high, it can lead to some serious health issues, like heart disease and stroke.

High blood pressure (hypertension) is a fairly common condition affecting millions of people around the world. Often referred to as a “silent killer,” due to its lack of obvious symptoms, it’s important to regularly monitor your blood pressure to avoid putting yourself in harms way. Despite available treatments and helpful lifestyle changes to mitigate the risk of high blood pressure, controlling it remains a challenge for many.

With the popularity of sauna use for improving overall health and wellness, attention has turned to this therapeutic tool as a potential way to regulate high blood pressure. Originating from Finland, saunas have been used for centuries to help with relaxation and detoxification, and modern research suggests that regular sauna use may also have significant benefits for cardiovascular health, as well as its ability to help lower blood pressure.

In this article, we’ll share the science behind these claims, and explore the potential benefits and considerations of using a sauna for blood pressure control.

Effects of Heat on Blood Pressure

The first step in evaluating the potential benefits of saunas for blood pressure control is to understand your body’s typical response to heat exposure.

When your body is exposed to intense heat within a sauna, for example, a few physiological changes take place, including an increased heart rate, dilated blood vessels (vasodilation), and increased blood flow to the skin.

Your Body’s Typical Responses to Heat Exposure

Heat exposure within a sauna triggers a process known as vasodilation, which is the widening of your blood vessels, particularly near the skin’s surface to allow for increased blood flow. This process is your body’s natural response to heat and is designed to help cool your body down. As your blood vessels dilate (expand), your heart rate increases, which pumps more blood to your skin’s surface. This leads to increased sweat production, which cools your body.

The physiological responses your body experiences are not just for temperature regulation. They also play a major role in cardiovascular health. Increased heart rate and blood flow can improve your cardiovascular function, which can promote better heart health.

How Responses May Influence Blood Pressure

As mentioned, your body’s responses to heat exposure, such as that experienced in a sauna, can have a direct impact on your blood pressure. Vasodilation, for example, can lead to a temporary drop in blood pressure because the widened blood vessels allow your blood to flow more freely. This reduces the amount of force the blood exerts on your artery walls. This is the principle behind heat therapy blood pressure reduction.

Increased heart rate experienced during heat exposure can also contribute to lowering your blood pressure over time. Regular increases in your heart rate, such as when you exercise or use a sauna, can strengthen your heart muscle. A stronger heart can pump more blood more efficiently, which can lead to lower blood pressure over time, a key aspect of sauna cardiovascular health.

It’s important to keep in mind that while these physiological responses can contribute to lower blood pressure, they are typically temporary. Your blood pressure tends to return to your baseline level after your body cools down. However, with regular heat exposure and consistent sauna use, you may experience a more longterm change in your blood pressure levels, making sauna therapy for hypertension a option to consider for many.

Research of Sauna Influence on Blood Pressure

Research has shed light on the potential benefits that sauna use has on blood pressure control, with several studies exploring the effects that heat therapy has on hypertension, and providing great insights into the role saunas can have in promoting blood pressure wellness.

Evidence Linking Sauna Use and Blood Pressure

One study published in the Journal of Human Hypertension found that saunas can lower blood pressure and concluded that this is a healthy habit:

Long-term sauna bathing has been shown to lower blood pressure and enhance left ventricular and endothelial function. The investigators conclude that “sauna bathing is a recommendable health habit”, but further studies involving women and those unaccustomed to sauna bathing are needed.

Another study published in the American Journal of Hypertension concluded that:

Regular sauna bathing is associated with reduced risk of hypertension.

These studies provide compelling evidence of the potential benefits of sauna use for blood pressure control. 

While more research is needed to fully understand the mechanisms behind these effects, the current evidence suggests that sauna use could be a valuable tool in managing your blood pressure. Whether through increasing vasodilation, improving hearth health, or enhancing blood circulation, the sauna health advantages for blood pressure control are becoming apparent.

Sauna Recommendations for Blood Pressure Control

Now that you’re armed with the benefits that sauna use has on reducing blood pressure, let’s talk about recommended frequency and duration for optimal health benefits. If you currently have high blood pressure, we’ll also share some guidance keeping you in mind so you can approach this practice safely and effectively.

Frequency and Duration of Sauna Use for Optimal Health

Research shows that for optimal sauna heart health benefits, including blood pressure reduction, both frequency and duration matter.

A study published in American Journal of Hypertension by the University of Eastern Finland found that: 

The risk of developing elevated blood pressure was nearly 50% lower among men who had a sauna 4-7 times a week compared to men who had a sauna only once a week.

They also concluded that those with a sauna frequency of 2-3 times saw a 24% decrease in hypertension risk. Still great risk reduction!

As for duration, many recommend to start with 15 minutes of a sauna, then scale up from there as your body acclimates. 

Individual responses to heat therapy will vary, so remember to listen to your body. Start with shorter sessions and gradually increase the duration as you adapt to the heat is a safe and effective approach.

Advice on Sauna Use for Those with High Blood Pressure

For those with existing high blood pressure, saunas can be a beneficial addition to a comprehensive hypertension management plan. However, it’s important to approach sauna use with caution and under the guidance of a healthcare professional. This tool should not to be thought of as a substitute for medical treatment, but rather as a supplement.

Be sure to monitor your blood pressure regularly, especially before and after your sauna session. If you start feeling dizzy, lightheaded, or uncomfortable during or after, seek medical attention, because these signals could be signs that your blood pressure has dropped too low or that your body isn’t responding well to the heat. It’s always nice to gather a professional opinion for piece of mind.

Summary

Throughout this article, we explored the physiological responses to deliberate heat exposure, research supporting sauna use for blood pressure reduction, and recommendations for optimal sauna use. We hope that these insights and findings reinforced the potential that sauna therapy can have in managing blood pressure and contributing to your overall health and wellness.

Saunas can trigger powerful physiological responses like vasodilation and an increased heart rate, which can contribute to a temporary reduction in your blood pressure. It’s important to note that sauna benefits are typically realized with regular and consistent use.

While saunas can be highly beneficial, remember that when it comes to managing blood pressure, you really should lean into a holistic approach instead of thinking that the sauna is a magical cure. A sauna should be thought of as a piece of your self-care puzzle, with other pieces including regular exercise, a balanced diet, and effective stress management, like mediation and mindfulness. These lifestyle improvements can work in synergy with your sauna practice to promote overall cardiovascular health and blood pressure wellness.

For those with existing high blood pressure, be sure to approach your sauna practice with caution and under guidance from your healthcare professional. Regularly monitor your blood pressure and listen to your body’s responses to the heat to make sure you stay safe and receive an effective sauna treatment.

The potential benefits of sauna use for blood pressure maintenance is definitely promising. As we continue to learn more, it’s clear that saunas offer much more than just a place for solitude, relaxation, and detoxification. They could really be a valuable addition to your toolbox for improving your cardiovascular health and managing your blood pressure. Happy sauna-ing!