Most bacteria and viruses are killed when exposed to temperatures of 149°F to 160°F (65°C to 71°C) for 20 to 30 minutes. Because traditional saunas operate well above this—typically between 150°F and 195°F—the ambient heat acts as a powerful, natural sanitizer.
Saunas are generally hot enough to kill many surface-level bacteria and viruses, as most pathogenic bacteria are destroyed at temperatures between 122∘F122 raised to the composed with power F122∘F and 140∘F140 raised to the composed with power F140∘F. Because traditional saunas operate between 150∘F150 raised to the composed with power F150∘F and 195∘F195 raised to the composed with power F195∘F, they are highly inhospitable to germs.
30 minutes in a sauna is physiologically comparable to light cardio, such as a brisk walk, light cycling, or moderate calisthenics.
Yes, saunas are a highly effective natural tool for managing high cortisol. While the intense heat initially spikes the stress hormone as your body adapts to thermal stress, regular sessions—specifically infrared or traditional saunas—lead to significantly lower baseline cortisol levels and better long-term stress management.
Yes, saunas can be bad for hyperpigmentation. While saunas do not emit UV rays, the intense heat triggers "thermal stress" in the skin. This heat elevates your internal skin temperature, stimulating overactive melanin cells (melanocytes) to produce more pigment, which worsens existing dark spots.
No, saunas do not inherently age your skin; in fact, moderate use can actually improve it. However, overuse can cause premature aging. Saunas offer a balancing act for your complexion:
Joe Rogan is a vocal proponent of Finnish dry saunas and regularly recommends barrel-style saunas from Salus Saunas, as well as premium heaters from HUUM. He uses them for high-heat "fire and ice" contrast therapy routines.
This rise in hormones changes your appetite. You do not usually crave broccoli or grilled fish when you are stressed. Instead, you want foods that give you fast energy or make you feel comforted. Most people crave sugar, salt, and fat when their cortisol stays high for too long.
Sauna use can effectively help relieve anxiety by reducing the body's primary stress hormone, cortisol, and releasing mood-boosting endorphins. The heat helps shift the nervous system into a "rest-and-digest" state, promoting muscle relaxation and better sleep, which are critical for managing anxiety.
When cortisol (the primary stress hormone) remains elevated for too long, it impacts your metabolism, blood pressure, and immune system. Here are 10 common warning signs of chronically high cortisol levels:
The longest you should stay in a traditional sauna is 15 to 20 minutes per session. If you are new to saunas, start with 5 to 10 minutes.
After a sauna, you should focus on cooling down gradually, rehydrating with water or electrolytes, and resting to maximize benefits like improved circulation and deep relaxation. Key steps include taking a cold or lukewarm shower to rinse off sweat, wearing loose clothing, and avoiding intense activity for 10–20 minutes.
Cardio is better for building muscle, lung capacity, and burning significant calories. However, saunas provide a unique "heat stress" that mimics a light cardio workout by raising your heart rate, improving circulation, and boosting longevity. The best approach is combining both.
While saunas provide fantastic health benefits, scientific evidence does not support using a sauna as a primary treatment to kill or purge internal parasites (like worms or giardia). However, saunas offer several indirect benefits that support your overall health and wellness.
However, some spore-forming bacteria like Clostridium botulinum can withstand temperatures up to 120°C and may require extended cooking times or pressure canning to ensure they are killed.
The most bacteria in a house is found in the kitchen, not the bathroom. The combination of moisture, food particles, and frequent hand contact makes this area the ideal breeding ground for germs, regularly harboring more bacteria than a toilet seat.
Yes, saunas reduce the stress hormone cortisol, though they cause a temporary spike while you are in the heat. The deep heat activates your parasympathetic nervous system during recovery, which lowers baseline cortisol levels and promotes relaxation over time.
The 3-3-3 rule is a quick, effective grounding technique used to manage acute anxiety or panic. It helps shift your focus away from anxious, racing thoughts and anchors your mind in the present moment by engaging your senses.
Waking up at 3:00 AM with anxiety is an incredibly common phenomenon driven by your body's natural sleep cycles and hormones. It is primarily caused by a natural rise in cortisol (the stress hormone) and drops in blood sugar, all amplified by the quiet darkness.
To lower cortisol naturally, focus on fruits rich in Vitamin C, antioxidants, and magnesium. These nutrients protect your adrenal glands and blunt the body's physical and psychological stress responses.
Vitamin B12 does not directly lower cortisol levels. However, it indirectly helps manage cortisol by supporting a healthy nervous system and promoting resilience to stress.
Symptoms of Cortisol Addiction
GOOP's founder, Gwyneth Paltrow, is also a big advocate of the relaxation and health benefits on offer in Clearlight's saunas, with the convenience of having an infrared sauna in your home being singled out by Ms Paltrow.
Joe Rogan typically spends 20 to 30 minutes in the sauna per session, usually keeping the temperature dialed up between 180°F and 200°F.
While both infrared and traditional saunas provide numerous health benefits, infrared saunas may be a healthier option. Infrared saunas raise core body temperature more effectively, leading to deeper detox and muscle relaxation.