Healthy Living
The Sauna Sensation: Evidence-Based or Hype?
Saunas are pitched as a detox, a fat burner and a longevity hack. Dr. Jen separates the strong heart data from the hype, explains what infrared saunas can and can't do, and shares who should check with a doctor first.
You can’t scroll for 30 seconds right now without someone sweating at you. Saunas have become the darling of social media. They’re pitched as a detox, a hormone reset, a fat burner, and a longevity hack, usually by someone holding a supplement. I’ll confess I jumped on this train too: I have a Sunlighten infrared sauna at home, and I genuinely love it. That’s exactly why I wanted to separate what the science supports from what the algorithm does.
The heart data is legitimately strong
The best evidence comes from Finland. Dr. Jari Laukkanen and colleagues found that people (mostly men) who used a sauna several times a week had lower rates of cardiovascular death and death from any cause than people who went once a week. Another study of Finnish men found that frequent users were less likely to develop high blood pressure. A 2018 study in BMC Medicine saw the heart benefit in women as well as men. These studies show association, not proof. But for us, with heart disease as the leading cause of death after menopause, it’s a meaningful signal.
The fine print: Most of this is traditional sauna data
Here’s what the hype skips. Nearly all of the strongest research was done in traditional dry Finnish saunas, which run much hotter than infrared. When we apply those results to infrared saunas, we’re assuming the benefits cross over, but we have much less data on this type of sauna. The similar physiology of both traditional and infrared saunas makes that a reasonable assumption, since your heart rate climbs, your blood vessels dilate, and you sweat. But it’s still an assumption, and you deserve to know that.
Promising, not proven
Finnish studies have also linked frequent sauna use to a lower risk of pneumonia and dementia. Small studies suggest infrared heat may ease joint pain and stiffness, but at this time, the quality of the evidence for those benefits is low and preliminary. And a small 2011 trial found that far-infrared heat lowered overall menopause symptom scores.
What it won’t do
Sweat doesn’t detox you; your liver and kidneys handle that beautifully. Every time I see the word “detox,” I roll my eyes a little. It’s way too much hype and a massive oversimplification of what our lungs, liver, kidneys, GI tract, and skin do on a constant basis. In addition, saunas haven’t been shown to lower cholesterol in any lasting way, and they aren’t a weight-loss tool. I wish that one were true, but the lower number on the scale is just water. If only it were that easy.
Let’s talk about the price tag
A home sauna isn’t cheap, and I won’t pretend otherwise. But do the math the way you would for a good mattress. If you spend around $6,000 and use it three times a week, that’s about $8 a session over five years. Over 10 years, it’s under $4. If it’s right there in your basement or garage, you’re more likely to use it, and that changes the math entirely.
The risk is low, and the benefit may be real
For most healthy women, a sensible sauna habit carries little risk. Hydrate, skip alcohol beforehand, start with shorter sessions, and get out if you feel lightheaded. If you have heart disease or low blood pressure, or you take blood pressure medication or a diuretic, ask your doctor first: “I’d like to use an infrared sauna a few times a week. Given my heart history and medications, is that safe for me, and how long should my sessions be?”
The bottom line
I love mine and use it every chance I get. Not because it detoxes me or melts fat, but because the evidence for the heart is strong, the risk is low, and it’s the most peaceful part of my day. I feel really good when I take 20 minutes, without my cell phone, and sit in the quiet heat. I feel like I’m doing something kind for myself, and since there’s decent scientific evidence to support the benefits of sauna, I file it in my “worth it” category.
The sauna I use is the Sunlighten mPulse Smart Sauna. It combines all three infrared wavelengths with built-in red light therapy, and offers customizable session settings depending on what I need that day. For me, this isn’t about chasing a wellness trend. It’s about layering in tools that support the body’s natural physiology, especially for recovery, circulation, and stress regulation.
Related link: EXPLORE SUNLIGHTEN
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