The science behind saunas
For centuries, saunas have been used for their therapeutic benefits, from detoxification & relaxation, to improved heart and brain health.
But what makes saunas so effective?
The answer lies in the body’s natural response to heat stress
When the body is exposed to heat, it triggers a heat stress response, a natural defense mechanism designed to protect cells against damage. This response involves the production of heat shock proteins (HSPs), molecular chaperones that help maintain protein structure and function, reducing oxidative stress and inflammation.
As the body adapts to the heat, it increases blood flow and sweating to cool the body down. This process of blood circulation and sweating not only enhances the body’s recovery rate, but also helps to remove toxins from the body.
The heat stress response also stimulates the release of certain neurotransmitters, such as serotonin and dopamine, which can help alleviate symptoms of anxiety and depression, and promote relaxation in the mind and body.
What do health experts have to say about saunas?
The health benefits of sauna is well-substantiated among the medical community, with dozens of papers written about the subject, and decades-long studies conducted across millions of people.
While the Finns have been sauna-ing for the past few centuries, sauna use has only gotten more mainstream popularity with the rise of popular podcasters such as Joe Rogan, Dr. Andrew Huberman and Dr. Peter Attia.
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Sauna mimics moderate cardiovascular exercise... People who are sedentary can get a great cardiovascular workout from saunas."
- Dr. Rhonda Patrick
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Controlled, safe hyperthermia can result in huge increases in growth hormone release, anywhere from 300-500% or even 1600%"
- Dr. Andrew Huberman
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You see a relative risk reduction in all-cause mortality of 40% when you use the sauna regularly”
- Dr. Peter Attia
Main benefits of saunas (& sauna blankets)
The benefits of sauna use have been extensively studied, and the results are nothing short of remarkable. By incorporating a sauna blanket into your self-care routine, you can experience a wide range of benefits that can transform your overall health and well-being.
Cardiovascular Health
One of the most significant advantages of sauna use is its impact on cardiovascular health. Regular sauna sessions have been shown to lower blood pressure, reduce the risk of heart disease, and even decrease mortality rates.
In fact, a study published in the Journal of the American College of Cardiology found that frequent sauna use was associated with a 63% lower risk of sudden cardiac death.
Additionally, a Finnish study of over 2,300 men found that regular sauna use reduced the risk of cardiovascular disease by 27%.
Detoxification and Immune Function
Sauna use is also a powerful way to support detoxification and immune function. When you're in a sauna, your body sweats profusely, which helps to remove toxins and heavy metals from your system. This process can also stimulate the immune system, increasing the production of white blood cells and activating natural killer cells.
According to a study published in the Journal of Environmental and Public Health, sauna use can increase the excretion of heavy metals, such as lead and mercury, by up to 500%.
Muscle Relaxation and Pain Relief
If you're struggling with muscle tension or chronic pain, a sauna blanket can be a game-changer. The heat from the blanket penetrates deep into your muscles, relaxing them and reducing inflammation. This can be especially beneficial for athletes or individuals who engage in strenuous physical activity.
In fact, a study published in the Journal of Sports Sciences found that sauna use reduced muscle soreness by 30% after intense exercise.
Additionally, a study published in the Journal of Pain Research found that sauna use reduced chronic pain symptoms by 27%.
Stress Relief and Relaxation
Finally, sauna use is a powerful way to reduce stress and promote relaxation. When you're in a sauna, your body undergoes a range of physiological changes that can help to calm your mind and soothe your body. One of the key ways that sauna use promotes relaxation is by stimulating the release of certain neurotransmitters, including endorphins, serotonin and dopamine.
The release of these neurotransmitters can help to create a sense of deep relaxation and calm, making sauna an effective way to manage stress & anxiety
In fact, studies have shown that regular sauna use can reduce symptoms of anxiety and depression by up to 28%, and improve sleep quality by up to 25%.
Do Sauna Blankets Confer The Same Benefits As Saunas?
While traditional Finnish saunas and infrared cabin saunas have been used for centuries, infrared sauna blankets are a relatively new innovation and have not been studied so extensively. But do they confer the same benefits as their traditional counterparts?
Despite their differences, all three options result in an increase in core body temperature and induce sweating. As Dr. Rhonda Patrick, a leading expert on heat shock proteins and sauna use, notes:
"The key thing is that you're getting your core body temperature up, and that's what's triggering the heat shock response... Whether you're using a sauna, a sauna blanket, or even just taking a hot bath, the key is to get your core body temperature up and to sustain that for a period of time."
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We’ve also done our own test on the subject matter. Nikolas, one of our content creators, tested his body’s natural physiological response to sauna and sauna blanket use and here are the results.
Other Benefits of Sauna Blankets
Besides improving cardiovascular health, detoxification, muscle relaxation, and stress relief, sauna blanket use also comes with many other benefits. Some of these benefits include:
Improved Sleep
Regular sauna blanket use can help improve sleep quality by promoting relaxation, reducing stress, and regulating body temperature. In fact, a study published in the Journal of the American Geriatrics Society found that sauna use was associated with improved sleep quality in older adults.
Reduced Risk of Neurological Disease
Sauna blanket use has also been linked to a reduced risk of neurological diseases, such as Alzheimer's disease and other forms of dementia. This is thought to be due to the increased production of heat shock proteins, which help protect the brain against damage. A study published in the journal Age and Ageing found that frequent sauna use was associated with a reduced risk of dementia in older adults.
Increased Muscle Growth and Recovery
Finally, sauna blanket use can also help increase muscle growth and recovery. The heat from the blanket increases blood flow to the muscles, delivering oxygen and nutrients that support muscle growth and repair. Additionally, the heat shock proteins produced during sauna blanket use can help reduce muscle damage and inflammation, promoting faster recovery.
A study published in the Journal of Strength and Conditioning Research found that sauna use improved muscle recovery and reduced muscle soreness after exercise. Another study published in the Journal of Applied Physiology found that sauna use increased growth hormone production by 200-300% and can play a crucial role in building more muscle.
Learn More
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Do sauna blankets really work?
Check out this video about the short and long term effects of sauna use.
Which is the best sauna blanket brand in the market?
Learn how the HeatPod Sauna Blanket 2 compares with the competition
I want a premium, high-quality sauna blanket
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