Adding a weekly sauna or steam session to your routine could offer real benefits for your mind and body.
Fri, 02 May 2025 — by Dr. Catherine Conlon
While this year’s Eurovision entry from Sweden may be titled Bara Bada Bastu (Let’s Just Sauna), it’s not just a catchy phrase — sauna culture has deep health roots. Both saunas and steam rooms have centuries of tradition, from ancient Finnish sweat lodges to Roman bathhouses designed for community and relaxation.
Though both expose the body to heat, they do so differently: dry air in saunas encourages real sweating, while the steamy environment of steam rooms can prevent sweating but help skin hydration. So which is healthier? The jury’s still out, as direct comparisons are limited — but science is catching up.
Here’s a breakdown of the best-known benefits from current research:
🫁 Sinus Relief
A 2017 Cochrane review found mixed results for steam in easing sinus congestion. While some users reported reduced symptoms and fewer headaches, others found the steam uncomfortable to inhale.
🔥 Inflammation
Studies, including one in Annals of Medicine (2018), show stronger anti-inflammatory effects from saunas than steam. Regular sauna use has been associated with lower risks of chronic illness — including heart disease, type 2 diabetes, and even cancer.
🧘♀️ Stress and Mood
Heat exposure may stimulate endorphin release, helping with stress and anxiety. Some studies also suggest steam sessions may reduce cortisol — the body’s main stress hormone — though research is ongoing.
🌿 Skin and Detox
Steam rooms are especially effective at opening pores and flushing out toxins trapped under the skin. The moist environment helps exfoliate, improve tone, and reduce breakouts.
🦵 Joint and Muscle Relief
According to the Arthritis Foundation, both saunas and steam rooms can improve blood flow, ease stiffness, and reduce muscle pain — making them ideal for people with joint conditions or recovering from workouts.
❤️ Cardiovascular Benefits
Frequent heat bathing may benefit your heart. A 2020 study in Heart followed 30,000 people and found that near-daily hot baths reduced heart disease risk by 28% and stroke by 26%. A Mayo Clinical Proceedings review in 2018 linked frequent sauna use with better blood pressure and reduced risk of sudden cardiac death.
⚠️ Health Cautions
Overstaying in a steam room can lead to dehydration. Always hydrate before and after use. Those who are pregnant, immunocompromised, or recovering from surgery should avoid steam rooms due to potential exposure to germs.
☀️ A Personal Take
While I love a sauna with an ocean view, the Irish weather and time constraints mean I usually fit one in after a swim or during summer — often cycling heat sessions with sea dips. It eases muscle aches, calms my mind, and consistently leads to restful sleep.
All signs point to saunas being more than just a Nordic tradition — they’re a powerful wellness tool. For me, they’re truly a “hot” favourite.
Source inspiration: This article was adapted and rewritten based on original reporting by Irish Examiner. Content restructured for clarity, originality, and accessibility.
