Updated February 2025
Winter and spring present a significant challenge for your immune system. With the threat of various cold viruses circulating more during these seasons, maintaining a strong immunity is more critical than ever.
Aside from committing to a healthy lifestyle with regular exercise, a diet of nutrient-rich whole foods and quality sleep, research suggests that using a sauna can further enhance immune function and even reduce the risk of respiratory infections.
The Heat and Immunity Connection
Before diving into the benefits of sauna use, it’s essential to understand how increased body temperature can activate the immune system—using a natural phenomenon we all recognize: fever.
Fever & the Heat Shock Response
Fevers are a natural defense mechanism triggered by the immune system in response to infection. While often perceived negatively, fevers serve a protective role. The rise in body temperature is not caused by viruses or bacteria but rather by inflammatory proteins produced by our immune system. Since fevers require significant energy expenditure, their persistence throughout evolution suggests they provide a crucial advantage.
One way fever enhances immune protection is through the production of heat shock proteins. When body temperature rises, these specialized proteins prevent cellular damage by stabilizing essential structures. More importantly, heat shock proteins have been shown to stimulate the immune system, improving the body's ability to fight infections.
Interestingly, saunas can replicate this response. A study found that participants who sat in a 163.4°F sauna for 30 minutes experienced a 49% increase in heat shock proteins. But does mimicking the conditions of a fever translate to real-world immune benefits?
Sauna Use & Reduced Risk of Colds
Several studies suggest that sauna therapy enhances immune function and reduces susceptibility to respiratory infections.
A Polish study on middle-distance runners found that a single 30-minute sauna session led to a significant increase in white blood cells, particularly monocytes and neutrophils—the first line of defense against pathogens.
A clinical trial in Munich examined 50 volunteers, half of whom used a sauna 1-2 times per week for six months, while the other half abstained. The sauna group reported significantly fewer colds, particularly in the latter half of the study. In the final three months, sauna users experienced just nine colds, compared to 23 in the control group.
Can Saunas Prevent Severe Respiratory Infections?
While avoiding viruses altogether is difficult, research suggests sauna use may help prevent mild infections from escalating into severe illness.
In Finland, where sauna use is a cultural staple, extensive observational research on its health benefits has been demonstrated.
In a long-term study from the University of Eastern Finland:
- Researchers analyzed data from 2,210 middle-aged men, tracking their sauna habits and health outcomes over 25 years.
- Those who used a sauna 2-3 times per week were 28% less likely to develop pneumonia compared to those who used it once a week or less.
- Frequent sauna users (4+ times per week) saw a 37% lower risk of pneumonia.
- Another analysis found that frequent sauna use was associated with a 41% reduced risk of significant respiratory diseases.
These findings suggest that consistent sauna exposure may be a powerful tool for maintaining long-term respiratory health.
How to Use Saunas for Immunity
If you’re looking to harness the immune-boosting benefits of saunas, here’s how to do it effectively:
Frequency & Duration:
Aim for at least 2-3 sauna sessions per week, though 4 or more may offer greater benefits. Each session should last 30 minutes or more to increase heat shock proteins.
Best Timing:
Your preference and schedule are factors here, though some research suggests post-workout sauna sessions may be particularly beneficial, as exercise also increases neutrophils and lymphocytes. Additionally, recent research shows that exercise helps direct immune cells to the lungs and lymph nodes—key battlegrounds in fighting respiratory infections.
This is significant since saunas are known as an exercise mimetic.
Type of Sauna:
Traditional Finnish saunas have been extensively studied, but Infrared Saunas offer unique advantages. Unlike conventional saunas, Infrared Saunas heat the body directly, penetrating deeper at a lower temperature, making it a more comfortable and efficient way to achieve immune-enhancing effects.
Enhance Your Immunity
Using saunas offers a scientifically-backed approach to strengthening your immune system, reducing inflammation and supporting overall wellness, and our Infrared Saunas provide a relaxing and effective way to fortify your immune defenses.
Ready to give your immune system an extra edge? Book your Infrared Sauna session today.
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