A Little Heat Goes a Long Way: Sauna Bathing
Last year, I began taking intentional steps to support my changing, menopausal body. One of those steps was using my gym’s dry sauna. I gradually worked up to 20 minutes, three to four times per week.. I first learned about sauna bathing through a podcast featuring Dr. Stacy Sims, who discussed the potential benefits of dry heat, particularly for women. Curious, I decided to try it for myself.
Sauna bathing* has been practiced for centuries, most notably in Finland, where it remains a ritual for relaxation and restoration. Today, research suggests sauna bathing may offer meaningful health benefits, especially for women navigating perimenopause and menopause.
Although sauna bathing is not a cure for menopause (wouldn’t that be nice), it may serve as a supportive lifestyle practice for addressing common midlife concerns. Traditional sauna use involves short exposures to dry heat—typically 176–212°F—for 5–20 minutes, followed by a cooling-off period. Sessions are guided by comfort rather than the clock, and many people practice sauna bathing two to three times per week.
During a sauna session, heart rate increases, circulation improves, blood vessels dilate, and sweating intensifies. While there is no active movement, the cardiovascular response closely resembles moderate physical activity. This is especially relevant during menopause, when declining estrogen affects vascular health, temperature regulation, mood, metabolism, and cardiovascular risk.
Hot flashes and night sweats are linked to changes in the body’s temperature-regulating center. Repeated exposure to controlled heat may help improve thermoregulatory resilience, allowing the nervous system to adapt more efficiently to temperature fluctuations. For some women, this may reduce the intensity or frequency of vasomotor symptoms over time.
Cardiovascular disease risk rises significantly after menopause as estrogen’s protective effects diminish. Regular sauna use has been associated with lower blood pressure, improved arterial flexibility, and reduced risk of hypertension, stroke, and cardiovascular mortality.
Menopause is also commonly associated with increased stress, anxiety, and sleep disruption. Sauna use creates a temporary stress response during heat exposure, followed by a parasympathetic rebound that promotes relaxation and calm. Many women report improved sleep quality and reduced evening tension, especially when sauna use occurs earlier in the day.
Cognitive changes such as brain fog and mood shifts are common during menopause. Large population studies have linked frequent sauna use with a lower risk of dementia and Alzheimer’s disease, possibly due to improved circulation, reduced inflammation, and nervous system regulation. Heat exposure also stimulates endorphin release, which may support mood and emotional well-being during hormonal transitions.
Declining estrogen can contribute to joint stiffness, muscle aches, and increased inflammation. Sauna bathing increases blood flow to muscles and connective tissue, supports pain relief, and may make movement feel more comfortable. Research also suggests sauna use may reduce inflammatory markers and support metabolic health by improving insulin sensitivity and cholesterol profiles.
Sauna bathing is generally safe for healthy individuals, though menopausal women may be more sensitive to heat. Begin with shorter sessions, stay well hydrated, avoid alcohol beforehand, and exit immediately if dizziness or discomfort occurs. Women with cardiovascular conditions or uncontrolled blood pressure should consult a healthcare provider before use.
When combined with movement, good nutrition, and stress management, sauna use offers a gentle, low-impact practice that may support resilience and overall well-being throughout the menopausal transition.
I highly encourage you to learn more from the following podcast episodes.
A Life of Greatness with Sarah Grynberg: “Stacy Sims, The Truth About Heat & Cold Exposure and Hydration That No One’s Talking About”
Diary of a CEO: “The Exercise & Nutrition Scientist: The Truth About Exercising On Your Period! Women Were Right About Menopause!” (At 56:38)
Disclaimer
The information provided in this article is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any medical condition. Sauna bathing may not be appropriate for everyone, particularly individuals who are pregnant, have cardiovascular disease, uncontrolled blood pressure, heat intolerance, or other medical conditions. Menopausal symptoms and responses to heat therapy vary from person to person. Always consult with your healthcare provider before beginning or modifying any wellness practice, especially if you have a medical condition or are taking prescription medications. Listen to your body and discontinue sauna use if you experience dizziness, discomfort, or other adverse symptoms.
*References
Mayo Clinic: https://www.mayoclinicproceedings.org/article/s0025-6196(18)30275-1/fulltext
UCLA Health: https://www.uclahealth.org/news/article/benefits-sauna-bathing-heart-health?utm_source=chatgpt.com
Springer Nature: https://link.springer.com/article/10.1186/s12916-018-1198-0?utm_source=chatgpt.com
Atria Health and Research Institute: https://www.atria.org/education/sauna-for-longevity-and-healthspan/?utm_source=chatgpt.com
