Date: May 21, 2025
Author: BlogHear News Staff
[BlogHear.com – Health & Wellness] – The age-old Finnish ritual of alternating between intense heat in a sauna and a plunge into icy water is making waves across the globe. Once viewed as a regional curiosity, this traditional wellness practice is now finding popularity in health spas and fitness centers worldwide. But does science support the claims of its mental and physical benefits?
In Finland, a country of 5.5 million people and 3.3 million saunas, sauna bathing is more than just a tradition—it’s a way of life. Practiced regularly, often in combination with cold plunges into icy lakes or rivers, it’s believed to offer a range of health benefits.
According to Dr. Heikki Junkkari, a board member of the Finnish Sauna Society, most Finns use the sauna weekly, spending up to 30 minutes in temperatures of 80–100°C (176–212°F). “People typically alternate between the sauna’s heat and the shock of cold water, repeating the cycle several times,” he says.
This routine, referred to as contrast therapy, is increasingly used in sports medicine for recovery and relaxation. It reportedly improves circulation, reduces muscle soreness, and boosts energy.
Scientific Perspective on Health Effects
Research from Finland’s University of Manitoba and the University of Eastern Finland suggests potential links between regular sauna use and reduced risks of cardiovascular disease, dementia, and even sudden cardiac death.
In one 20-year observational study involving 2,682 Finnish men, those who took saunas multiple times a week showed significantly lower risks of heart-related conditions. The study indicated that frequent sauna sessions might reduce arterial stiffness and inflammation.
“Sauna use combined with regular exercise has shown even greater cardiovascular benefits,” says Dr. Setor Kunutsor, the lead researcher. His team’s controlled trial found that participants engaging in both activities saw an average reduction of eight mmHg in blood pressure.
Mental Health and Hormonal Effects
Beyond physical benefits, sauna bathing also impacts mental well-being. Increased endorphins, serotonin, and dopamine levels during sauna use may enhance mood and reduce stress. Anecdotal reports suggest improvements in self-esteem, resilience, and even grief recovery.
In one study, men who used saunas 4–7 times per week were 65% less likely to develop Alzheimer’s disease compared to those who used them only once weekly.
“Saunas offer a safe, calming space—physiologically and psychologically,” says psychologist Dr. Martha Newson of the University of Greenwich, who is currently studying sauna rituals’ effects on identity and emotional regulation.
The Cold Shock Response
The cold plunge element also plays a key role. Cold exposure triggers a “shock response,” raising blood pressure and heart rate briefly before leading to improved cold tolerance and a reduction in stress over time.
Finnish researcher Antti Lindfors found that winter swimmers reported improved mood, confidence, and resilience. “It’s viewed as a mental feat. Once you’ve done it, other challenges seem easier,” he explains.
However, medical experts urge caution. Sudden exposure to cold water, especially after sauna use, can pose serious risks for individuals with undiagnosed heart conditions. Gradual adaptation and supervision are advised for beginners.
Conclusion
While some scientific findings are promising, experts agree that more long-term, controlled studies are needed. For now, the Finnish tradition of sauna and ice bathing appears to offer a holistic blend of physical stimulation and mental peace—when practiced safely.
Whether it’s for cardiovascular health, stress relief, or simply the invigorating feeling it brings, this age-old ritual is attracting global attention for good reason.
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