The sauna may be used to relax or detoxify the body, but it also triggers a series of hormonal responses that affect your overall health. Knowing which hormones affect different areas of your body, mood, stress, metabolism, and perception of pain after using a sauna can help you understand why the sauna feels so good after your session. By understanding how the sauna uses endorphins, as well as how your body releases and uses hormones related to stress and growth, we can see how the sauna stimulates your body's chemistry. We will take a look at the main hormones released in response to regular sauna use, giving you a greater appreciation for this age-old practice of wellness.
Endorphins Elevated: Endorphins provide natural pain relief and feelings of euphoria when using a sauna. Many people highlight endorphins as the most common hormone release from using a sauna. Endorphins are often described as the body's "feel-good" hormones. They are produced by the brain and pituitary gland and; primarily help to stop the transmission of pain signals and create feelings of euphoria. The release of endorphins occurs as a result of the body's response to heat stress.When in a sauna, the gradual increase in your temperature will trigger your nervous system to recognize this gradual increase as a mild form of stress. The body's natural reaction to this will be to stimulate the release of beta-endorphins into the bloodstream. Beta-endorphins are the same types of chemicals released during prolonged aerobic activity that create the "runner's high" feeling that accompanies those who are running long distances or doing intense effects of exercise due (in part) to physical stresses. The resulting release allows you to be much happier, feel less uncomfortable from physical discomfort, experience a relaxing effect all day long, and could last for a few hours following your sauna visit as well.
Dynamic Relationships of Cortisol: Understanding the Complex Nature of Stress Responses
The relationship between sauna use and cortisol, which is also known as the stress hormone, is complicated and largely based on how long and at what intensity one is using them. Cortisol is produced in the adrenal glands and plays a big role in providing energy and mental focus as part of the "fight or flight' response to being stressed. Short-term, acute exposure to sauna heat will cause a temporary increase in cortisol production levels as a normal response to dealing with the heat stress of sauna use.
The initial increase in cortisol is an adaptive response to the body's experience with the thermal challenge, allowing for an increase in heart rate and heightened awareness of surroundings. But the more extensive increase of the body's ability to cope with this thermal challenge by regulating the HPA (hypothalamic-pituitary-adrenal) axis, which is the body's primary stress response system, occurs as a result of using the sauna consistently and moderately over a longer period of time.Over time, it is likely that a lower baseline of cortisol will be established, and a greater capacity to adapt to stress will be developed as well. The idea is that through the controlled exposure to acute stress in the sauna, one can "train" one's body systems to better cope with other forms of stress, allowing for resilience against chronic stress and its accompanying health problems.
One of the greatest benefits of using a sauna is the ability to stimulate an increase in Human Growth Hormone (HGH). HGH is produced by the pituitary gland; it helps promote cellular regeneration and metabolism; it aids in muscle recovery and supports an overall healthy body composition. HGH decreases naturally as we age. Therefore, increasing the amount of HGH in your body may promote a more youthful appearance and rejuvenation.
Studies have shown that acute or repeated sauna use can cause a large increase in the production of HGH. The mechanism for the release of HGH in both cases is through hyperthermia (hyperthermic stress, or heat), increased core temperature and activation of heat shock proteins stimulate the body to begin the process of healing and regeneration which triggers the release of HGH. In some cases, studies have shown that HGH can increase 2-5 times higher after a sauna session. The increase in HGH caused by sauna usage can provide help to aid in recovery after exercising, assist with fat loss, promote elasticity of the skin, strengthen bones and promote longevity and metabolic health.The Relaxation and Social Effects of Prolactin and Oxytocin from Sauna Use
While discussing the benefits of a sauna, much focus is put on common hormones produced by heat, like endorphins. However, there are also lesser-known hormones released, such as prolactin. Prolactin plays a significant role in lactation but also regulates the functioning of the immune system as well as inducing feelings of tranquility, anthropologically referred to as a 'feel-good' hormone. Many people feel a state of relaxation or sedation after having an older sauna, likely as a result of increased prolactin levels.
If you consider how the Finnish sauna has been used traditionally for several centuries, the action of gathering with others in a comforting, trusting way fosters the release of the hormone oxytocin, often called the "love hormone." In this case, the heat does not cause oxytocin production directly; instead, through social contact within a group while in a calm, shared experience, the hormonal response becomes a tangible effect of the sauna's health benefits.
Sauna Use and Improvement of the Ability to Focus and Tolerate Discomfort through Norepinephrine and Beta-Endorphins
The high temperatures of a sauna stimulate the sympathetic nervous system due to the release of norepinephrine (also known as noradrenaline) into the bloodstream. Norepinephrine is a neurotransmitter that increases alertness and focus, as well as arousing. Each time a person steps into the heat of a sauna, the increase in heart rate and muscle blood flow occurs due to the spike in norepinephrine levels.
Additionally, the combination of increased norepinephrine and beta-endorphins opens the door for the enhancement of both mental and physical endurance. As the body becomes accustomed to tolerating heat discomfort, the result of this is building resilience. This is why regular sauna users can gradually increase the duration of their sauna sessions over time, through thermal conditioning. This increased ability to manage discomfort can also apply in other areas of life, so it becomes beneficial to the individual, as they are not only conditioning their body's ability to cool itself but also developing a greater psychological willingness to tolerate discomfort.
