How Sauna Use Boosts Your Immunity, According to Science Studies

Since their origins in the icy landscapes of Finland over a thousand years ago, saunas have evolved from simple bathhouses into sophisticated wellness sanctuaries appreciated around the globe.

Initially appreciated for their relaxing and warming properties, saunas are increasingly recognized for potential health benefits that extend far beyond relaxation.

In particular, the capacity of sauna use, especially infrared saunas, to enhance the immune system has become a focal point of research and interest. This blog will explore the science behind these intriguing health claims.

The Intricate Dynamics of the Immune System

A marvel of biological engineering, the immune system works tirelessly to protect us from pathogenic invaders like bacteria, viruses, and parasites.

This complex network of cells, tissues, and organs collaborates seamlessly to fend off potentially harmful foreign bodies. White blood cells, including phagocytes and lymphocytes, play a pivotal role in these defenses, recognizing, remembering, and eliminating invaders.

The significance of maintaining a strong and responsive immune system cannot be overstated in our ongoing battle against infectious diseases.

The immune system’s efficiency, however, isn’t just a matter of genetics.

It can be greatly influenced by our lifestyles, including our diet, physical activity, stress levels, and restorative practices like sleep. But, as research has revealed, the list doesn’t stop there – sauna use has also emerged as a potential contributor to immune health.


Saunas: More Than Just Relaxation

The tradition of sauna use is deeply rooted in Finnish culture, yet today, its popularity transcends borders, becoming an integral part of wellness regimens worldwide.

Modern health clubs, spas, and even homes frequently include sauna facilities, with users praising their effects on stress relief, skin health, and muscle relaxation.

However, the exploration of the sauna’s health benefits doesn’t end there.

Scientists have been delving deeper into potential therapeutic benefits, especially those related to the immune system.

Among the different types of saunas, infrared saunas, which use infrared light to heat the body directly, have been gaining significant attention in this area.

Saunas and the Immune System: The Therapeutic Link

Sauna Benefit Impact on Immunity Explanation
Heat Shock Proteins (HSPs) Production Bolsters the body’s stress response HSPs are synthesized in response to heat stress. They help in maintaining protein function, aiding damaged proteins, and helping cells resist further damage. Increased HSPs production, as triggered by sauna heat, is potentially beneficial for immune function.
Increase in Immune Cell Production Enhances the body’s defensive capabilities Sauna heat simulates conditions similar to a fever, causing the body to increase the production and circulation of immune cells (white blood cells, lymphocytes, neutrophils, basophils). This may enhance the body’s ability to fight off pathogens.
Improved Blood Circulation Facilitates better distribution of immune cells Sauna heat causes blood vessels to dilate, improving blood flow throughout the body. This may result in more efficient distribution of immune cells, ensuring they reach all parts of the body effectively. It also aids in the efficient delivery of nutrients and oxygen to various tissues, which can support overall immune health.
Stress Reduction May indirectly support immune health Saunas provide a relaxing, stress-relieving experience. By managing chronic stress, which is known to weaken the immune system, sauna use may indirectly support immune health.

Several compelling pieces of evidence illustrate this unique relationship, and they warrant a more in-depth exploration:

  1. Role of Heat Shock Proteins (HSPs): The beneficial health effects of saunas, specifically infrared saunas, can be traced back to proteins aptly called heat shock proteins. HSPs are a family of proteins that are produced by cells in response to exposure to stressful conditions. Under normal conditions, these proteins play a crucial role in protein assembly, helping other proteins fold properly. However, under stressful conditions such as heat (as in a sauna), these proteins perform protective functions, aiding damaged proteins and helping cells resist further damage.The production of HSPs increases in response to cellular stressors such as heat. This response is part of the body’s defense mechanism and might explain the increased immunity observed in regular sauna users. Studies suggest that these proteins can aid in the resistance against a variety of diseases, thus their induction through heat stress can potentially boost immune function. Infrared saunas, with their penetrating heat, have been shown to be particularly effective in stimulating HSP production.
  2. Increase in Immune Cells: A well-documented effect of sauna use is an increase in the circulation of several types of immune cells, including white blood cells, lymphocytes, neutrophils, and basophils. These cells are the body’s primary line of defense against pathogens, engaging directly in the battle against harmful invaders. An increase in their numbers could potentially amplify our body’s defensive capabilities.But how does this process occur? When our bodies are exposed to the heat of a sauna, it responds much like it would to a fever, ramping up the production of these cells. By artificially inducing a ‘fever’ with a sauna, we can stimulate this immune response, thus potentially boosting our overall immunity.
  3. Improvement in Circulation: Sauna use has also been linked to improved circulation. As the heat of the sauna warms the body, blood vessels dilate, increasing blood flow throughout the body. This improved circulation can aid in the distribution of immune cells, ensuring that they can reach all parts of the body more efficiently. Better blood flow also means that nutrients and oxygen can be delivered more efficiently to various body tissues, and waste products can be removed more effectively, both of which can contribute to overall immune health.
  4. Stress Reduction: Saunas are often touted for their stress-relieving benefits. As it turns out, this might also have implications for immune function. Chronic stress has been shown to weaken the immune system, making us more susceptible to infections. By providing a space for relaxation and stress relief, saunas could potentially support immune health indirectly by helping to manage stress levels.

Practical Tips for Incorporating Sauna into Your Routine

Incorporating saunas, especially infrared saunas, into your routine, is an endeavor that calls for a thoughtful approach:

  1. Starting Slow: Like any new wellness practice, it’s wise to start slow with sauna use. Begin with shorter sessions and gradually increase the duration as your body acclimates to the heat.
  2. Hydration: Due to the substantial sweat loss during sauna sessions, it’s crucial to hydrate well before and after each session.
  3. Medical Advice: This is particularly important for individuals with pre-existing health conditions. Always seek professional medical advice before embarking on regular sauna use.

List of Immune System and Heat Therapy Studies


thermal therapy and immunotherapy: at the crossroads of new discovery: This special issue explores the intersection of thermal therapies and immunotherapies in cancer treatment, focusing on systemic antitumor immune response rather than individual tumor elimination. Various studies investigate optimal combinations and sequences of these therapies. The potential of thermal therapies to stimulate the immune system is highlighted. Additionally, the issue delves into the effect of temperature on the gut microbiome, linking it to immune system responses.

Warmer body temp puts the heat on the common cold: This study demonstrates that rhinovirus replication is restricted at higher temperatures (37 °C) through an IFN-independent mechanism involving enhanced apoptosis. The findings highlight the temperature-dependent modulation of the immune response to viral infection. Furthermore, this research provides insight into the potential benefits of heat therapy in targeting viral infections, suggesting that elevated temperatures may enhance antiviral defenses by promoting apoptosis and limiting viral replication.

The Effects of Heat Application on the Immune Activities of the Human Body: The immune system plays a crucial role in protecting the body from pathogenic cells and maintaining health. Acquired immunity, specifically, is essential in defending against infections. The immune system exhibits specificity, involving the detection and response to foreign cells. Additionally, it has unspecific humoral and cellular systems that contribute to immune reactions. Heat therapy, such as warm water immersion and infrared radiation, has been shown to enhance immune activities, as indicated by changes in leukocyte counts.

Fever and the thermal regulation of immunity: the immune system feels the heat: Febrile temperatures have direct effects on pathogens, reducing their replication rate and increasing susceptibility to lysis. Fever also enhances the effectiveness of the immune response by stimulating both the innate and adaptive arms of the immune system. Interleukin-6 (IL-6) plays a key role in driving the rise in core temperature and orchestrating lymphocyte trafficking to lymphoid organs during the febrile response. Fever acts as a “rheostat,” dialing down systemic inflammation during the return to homeostasis. The induction of fever is mediated by the IL-6–COX2–PGE2 axis, with PGE2 being a major pyrogenic mediator. Understanding the mechanisms by which fever boosts immune response can provide insights into therapeutic interventions for infections and inflammatory diseases.

Concluding Thoughts: Saunas as Part of a Holistic Approach to Immune Health

While the potential benefits of sauna use, particularly infrared saunas, for immune health are enticing, they should not be misconstrued as a panacea. Sauna use is a tool, a piece of the wellness puzzle that includes a balanced diet, regular exercise, adequate sleep, and stress management. Embracing sauna use as part of a holistic approach to health and wellness appears to offer a promising means of enhancing immune health.

FAQs Infrared Saunas

Can an Infrared Sauna Boost Your Immune System?

This question is at the heart of current research. The encouraging findings thus far suggest that, indeed, infrared saunas may have a positive impact on immune health. By promoting the production of heat shock proteins and boosting the population of critical immune cells, infrared saunas appear to provide a means to fortify our body’s defenses.

Is Infrared Sauna Good When You’re Sick?

The benefits of using an infrared sauna when you’re feeling unwell are twofold. On one hand, the sauna’s heat can help relieve symptoms like congestion and muscle aches. On the other hand, the boosted immune response due to heat shock protein production and increased immune cell count could potentially aid in faster recovery. However, it’s essential to understand that using an infrared sauna when ill should not replace medical treatment. For severe illnesses or in cases of fever, the body needs rest, and professional medical advice should be sought.

Is Infrared Sauna Anti-Inflammatory?

Inflammation is a natural response by the immune system to injury or illness, but when it becomes chronic, it can lead to numerous health issues. The heat generated in an infrared sauna encourages improved circulation and aids in eliminating toxins, both of which can contribute to reducing inflammation. Plus, the stress reduction associated with sauna use can also indirectly reduce inflammation, as stress is a known contributor to inflammatory responses. Thus, while more research is needed to establish these benefits definitively, the signs are promising.