Benefits of sauna: a thousands-years-old practice for body and mind wellness

Benefits of sauna include muscle relaxation, tension and pain soothing and nervous system’s rebalance, contributing to reduce stress and improve sleep quality. Moreover, it enhances the reinforcement of immune system and helps keep body in full energy and health in the long term.

The sauna is an ancient practice born in the heart of Northern Europe as a daily ritual of purification, regeneration and inner reconnection. More than a wellness treatment, it was a sacred moment to meditate, heal, sometimes even give birth. While it was originally simple, usually dug into the ground or built of rough wood and heated with burning stones capable of releasing an intense heat, over time this practice has successfully evolved by the growing demands of contemporary wellness, becoming part of sophisticated holistic treatments.

Traditional Finnish sauna, which thanks to the combination of high temperatures and steam induces deep sweating and a process of detoxification, muscle relaxation and energetic rebalancing, now joins modern variations such as infrared sauna and biosauna, to enrich the thermal experience with new features and sensory stimulation. These ones, while keeping the key principle of heat as a therapeutic means, modulate temperature and humidity differently to give more targeted benefits, accessible even to those with sensitivities or particular physical needs.

It’s no coincidence that this ritual continues to attract a growing amount of enthusiasts, both interested in wellness and in adopting quality lifestyles through simple, effective and deeply regenerating habits. The benefits of sauna, indeed, involve both body and mind and range from improving skin’s appearance and texture to stimulating metabolism, reducing stress and also preventing some muscular, cardiovascular and immune ailments.

Sauna’s beneficts: 8 intense effects on body and mind to know

Sauna is more than just a wellness ritual: exposure to dry or moist heat activates complex physiological processes that promote tissue regeneration and body cleansing, rebalancing vital functions and supporting immune and nervous systems. Scientific literature confirmed, recently, what Nordic cultures discovered centuries ago already: heat, consistently and consciously given to the body, represents a comprehensive and powerful therapeutic tool with measurable effects for skin, circulation, metabolism, muscle tone and mental state. Here are the main benefits of sauna.

1. Deep detoxification and clear improvement in skin health

The intense sweating induced by sauna heat is one of the primary channels through which body eliminates toxins, heavy metals, free radicals and metabolic waste. Unlike sweating by physical exertion, the perspiration activated by deep heat allows for deeper and targeted detoxification, facilitating the release of dangerous substances through pores and helping improve the main physical functions, especially for liver and kidneys. This cleansing process directly impacts skin health: deep cleansing of pores, stimulation of skin circulation and activation of microcirculation contribute to a fresher, brighter, smoother and firmer complexion, improving issues such as acne, dull or dry skin, and increasing skin’s ability to absorb active cosmetic ingredients.

2. Activation of cardiovascular system and prevention of its diseases

The controlled increase in body temperature causes wide vasodilation and an increase in heart rate, similarly to moderate aerobic activity. The heart pumps blood more intensely, improving circulation and oxygen delivery to all tissues, with deep benefits for extremities, muscles and internal organs. Over long term, this stimulation helps maintain the elasticity of blood vessels, reduce blood pressure, improve endothelial function and lower the risk of cardiovascular diseases. A large study made in Finland even showed that regular sauna users had a lower incidence of heart attacks, strokes and ischemic heart disease, suggesting its potential protective effect on the health of heart and circulatory system.

3. Muscle relaxation and accelerated physical recovery

The heat of Finnish sauna acts as a natural muscle relaxant, dissolving contractures, stiffness and tensions in muscles and tissues. This effect is particularly beneficial for those suffering from chronic pain, postural tension, neck pain, or sports-related muscle strain. The increased local blood flow also promotes the elimination of lactic acid and wastes produced by motion, accelerating recovery and improving joint function. Heat is indeed much used in sports and rehabilitation as a preparatory phase for movement or a post-training regeneration phase.

4. Neurovegetative rebalancing and stress management

Sauna’s warm, quiet and immersive environment stimulates a parasympathetic response, activating the nervous system responsible for relaxation and regeneration by slowing down vital rhythms. The production of endorphins and serotonin increases, while levels of cortisol – the stress hormone – significantly reduce. This helps dissipate anxiety, agitation, nervousness and emotional tension, promoting a feeling of profound calm. The effect is clear after just a few minutes, and intensifies with prolonged use, becoming a valuable aid in managing chronic stress and its physiological consequences (tension, tremors, palpitations, etc.).

5. Improved sleep and circadian rhythm regulation

Thermal stimulation, followed by physiological body cooling, reproduces a natural cycle that promotes the release of melatonin for deeper stages of sleep. Many people who regularly use heat therapy experienced an improvement in their night’s sleep quality, falling asleep more quickly, with fewer sleep interruptions, and therefore waking up more energetic. This effect is useful to hinder insomnia, post-work stress syndrome, or sleep-wake rhythm disorders.

6. Metabolism stimulation and thermo-regulation support

Exposure to heat induces a slight increase in calorie expenditure and a reactivation of basal metabolism. This phenomenon occurs both for the increased heart rate and the intense work exerted by the body to keep inner temperature within physiological limits. It stimulates also the lymphatic circulation and a visible reduction in water retention, contributing to a progressive improvement in body tone, a reduction in swelling and a beneficial effect in weight loss, body shaping, sporting and fitness programs.

7. Strengthening immune system

Sauna’s thermal benefit simulates a mild fever status, activating an innate immune response that increases the production of white blood cells and enhances immune guard. This effect, combined with detoxification and stress reduction, creates a biological environment more resistant to viral, bacterial and inflammatory infections. Regular sessions of sauna in winter months, in fact, help prevent flu and colds.

8. Support to cognitive function and neurovascular protection

A smoother cerebral circulation, accompanied by a reduction in systemic inflammation, significantly impacts neurological health. Some wide studies have shown that regular use of sauna’s deep heat relates with a lower risk of cognitive decline, slower executive function and the onset of neurodegenerative diseases. Increased blood flow to brain, combined with reduced oxidative stress, thus promotes greater attention, mental clarity and concentration.

What’s the difference between sauna and turkish bath?

Sauna and turkish bath are usually confused because of their common feature: the use of heat as a means for physical well-being and mental regeneration. While they share many positive effects, such as releasing tension, stimulating circulation and detoxifying tissues, the two experiences have profoundly different sensory and physiological characteristics though, which are worth understanding to make an informed choice about which one best suits you.

The first distinguishing feature refers to the type of heat: sauna is based on dry environment, with very high temperatures (between 80-100°C) and extremely low humidity levels, around 10-20%. On the other hand, turkish bath – or hammam – takes place in spaces saturated with water vapor, with moderate temperatures (45-50°C) but with very high humidity close to 100%, creating a sensation that “embraces” the entire body.

These differences between sauna and turkish bath directly impact body’s response. The dry heat of sauna penetrates deeper tissues more rapidly, inducing intense sweating and promoting the effective elimination of toxins and wastes. It also promotes vasodilation, improves muscle tone and stimulates cardiovascular system similarly to light aerobic activity. Turkish bath, instead, is more gentle: humidity promotes cleansing of the respiratory tract, skin hydration and more superficial sweating, making it particularly suitable for those with dry or reactive skin or respiratory ailments.

Another difference between sauna and turkish bath concerns the psychophysical effect: the former tends to produce a feeling of deep relaxation and overall toning, while the latter generates a softer, kind of meditative, sense of abandonment due to the water vapor.

Understanding the differences between sauna and turkish bath allows to choose which one best suits your needs, perhaps integrating both practices into a richer and more personalized spa experience, taking full advantage of their complementary potential.

Sauna by sea view and unique treatments: well-being awaits you at Forte Village Resort

One of the best places to experience the benefits of Finnish sauna in Italy is the Acquaforte Thalasso & Spa, a wellness center surrounded by the scents of Sardinia’s Mediterranean nature by the Forte Village Resort in Santa Margherita di Pula, a five-star tourist facility near some of the local most beautiful beaches.

The resort’s signature experiences revolve around the brand new sea view Artic Sauna, an exclusive wellness treatment based on thermal contrast technique, widely used in Nordic countries, to stimulate metabolism, strengthen immune system, improve blood circulation and enjoy a wonderful feeling of total well-being. One of the best -recommended – ways to conclude the treatment is a refreshing swim in the crystal-clear sea waters next to sauna.

New for this summer season is also the Russian Banya, a regenerating wellness experience that combines high temperatures (up to 120°C, while traditional Finnish sauna typically reaches average 90°C), to promote sweating and thus eliminate toxins; the use of birch leafy branches to the body with the “venik massage” technique to stimulate circulation and relax muscles; and finally, an invigorating cold bath to rebalance body temperature and provide an immediate burst of new energy.

Both rituals can be enjoyed independently or combined with more spa services available, including thalassotherapy treatments, relaxing Ayurvedic massages and beauty treatments. These include Sofwave, a cutting-edge technology combining ultrasound and high-frequency low-divergence heat to lift skin of face and neck, providing a quick and long-lasting lifting effect, and Ultherapy, designed to stimulate collagen production and hinder skin aging.

For further information on the services provided by Forte Village Resort or for booking your stay, please call +390709218818 or send an email to holiday@fortevillage.com.

Do you want to experience the benefits of sauna and spend a dream holiday in a true paradise? Book your stay at Forte Village Resort in Sardinia