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Can Sauna Use Aid In the Production of Human Growth Hormone?

By Saunas.org - Kat | | Hair Growth, Health Benefits, Heat Shock Proteins, Human Growth Hormones, Neurological Benefits Of Sauna use

Stronger bones, faster muscle repair, and improved metabolism are just a few of the results from Human Growth Hormone (hGH or GH) release, and excitingly there are a few low cost, and minimal effort activities that each person can do to enhance hGH production. Among these activities is using a sauna regularly, however, if you are using a sauna to improve hGH then you will want to do so using a very specific protocol. 

Depending on the results that you are looking to achieve, how you use a sauna will vary significantly, and this includes using a sauna for the purpose of increasing hGH. This article will review what hGH actually is (and why you may want more of it), how intentional heat therapy (aka saunas) may help achieve the aforementioned goal, and finally, how to actually use a sauna in order to achieve improved hGH production. 

Look for the practical guide on how to achieve higher levels of Growth Hormone secretion with sauna use by following the protocol outlined below.

What Is Human Growth Hormone?

Human Growth Hormone is a protein that is produced naturally in the body, and it is important for growing children and adolescents, but also for adults as well. (1) Unfortunately, as humans age they produce less and less Growth Hormone as the years go by. GH is produced in the pituitary gland and is then transferred to the hypothalamus before entering into the bloodstream to be delivered to other portions of the body outside of the brain. (1)

Most medical conversation surrounding GH is within the context of childhood growth processes, for example, the growth of bone plates. Even if an individual has completed puberty and has reached their adult height, growth hormone production remains important for a variety of bodily functions. These include, but are not limited to, improving bone density, stabilized metabolism, insulin sensitivity, and overall endocrine function. According to Genentech’s published article on Human Growth Hormone, it is important for adults to continue to facilitate the continued production of this protein for these additional reasons:

“Not only is the GH produced in your body vital to maintaining healthy body composition, it also contributes to proper bone density, heart muscle function, and ratios of “good” to “bad” cholesterol, all of which are important to reduce the risk of such conditions as high cholesterol and osteoporosis.” (2)

Furthermore, if you are an adult athlete, or just generally want to improve your muscle recovery for fitness, it is important to continue to produce GH in high quantities to prevent injury to connective tissues, or to the muscles themselves. 

Unfortunately, as aging occurs, Growth Hormone also decreases despite its continued need in the body. 

So, the question remains – how can each individual improve their GH production?

Can Saunas Help In the Production of Human Growth Hormone?

The data has been collected from a variety of studies performed on individuals engaged in sauna use that suggest that when saunas are used in a very specific kind of way Human Growth Hormone shows up in the serum and urinary excretion in substantially, and clinically significant amounts higher than before sauna use. To be clear, saunas need to be taken by following a specific protocol in order for these results to show up.

A study published by Acta Physiologica Scandinavica, entitled: Endocrine Effects of Repeated Sauna Bathing examined the effects of sauna bathing on 10 healthy adult males, and 7 healthy adult females (3). GH was not measured in the females, however it was measured in the males. After one week of twice daily saunas the results showed a 16 fold increase in hGH in the male participants:

“Serum GH and prolactin in males exhibited 16- and 2.3-fold increases (P < 0.01), respectively.” (3)

The approach that this study used is important to understand as it will help you to re-enact a surge in hGH while using a sauna at home or your local gym. 

It is worth noting that hGH is released at night time while we sleep, and if you have ever missed a good night’s sleep for a day or two in a row, then you have probably noticed the wear and tear on your skin, perhaps sore muscles, and an overall tenderness to the body from receiving a lack GH. If you sauna before bed or in the evening you will be mirroring your body’s natural temperature rise, and therefore fall that occurs for sleep. By using a sauna at night time you will also improve the release of hGH by ensuring that you have a good night’s sleep. (4)

How to Use a Sauna For Improved Human Growth Production and Secretion?

  • Sauna on an empty stomach (at least 2-3 hours of fasting)
  • Sauna infrequently in general (as opposed to other sauna protocols needed for circulation, detoxification, weight loss ect… that require regular sauna use)
  • Sauna at intervals throughout the day to complete a total of 4 * 30 minute sessions with cooling breaks in between. (4)

In order to maximize the production and eventual secretion of Growth Hormone by using a sauna you will want to do so on an empty stomach. This means that for at least 2-3 hours prior to your sauna you should not eat. (4) 

If your intention is to improve Growth Hormone production by using a sauna, then the protocol will vary wildly from what is generally prescribed for sauna use. So, if you plan to use a sauna for nearly any reason other than Growth Hormone production please do NOT follow this particular protocol. 

According to Dr. Andrew Huberman of Stanford University sauna protocol with the explicit purpose of improving Human Growth Hormone production should look like this:

“To use sauna for improved release of Growth Hormone, use the sauna infrequently (once per week or less). However, those days you do sauna, you will be in the sauna for multiple sessions of 30 minutes each with cool down periods in between. Peer-reviewed research says this protocol works well to increase growth hormone: 30 minutes in sauna, then cool off outside sauna for 5 minutes, then 30 minutes more in sauna, then cool off. A few hours (or more) later in the day, you repeat that for a total of four 30-minute sessions of sauna in one day (that’s a lot!)” (4)

Dr. Huberman does qualify the above statement with the following:

 “More frequent sauna use has other effects but will blunt the Growth Hormone-increasing effects. (4)

This protocol stands in stark contrast to other recommended ways to sauna, however it appears to be the one to follow for the explicit purpose of improving GH release. If you follow this protocol you will need to prepare your body for a day in the sauna with proper hydration. This means hydrating in the days leading up to your sauna day, during the sauna sessions themselves, as well as between sessions, and afterward. Your fluids should contain electrolytes, and ought to be low in artificial sugar. 

As a basic guideline remember that your body will lose 16 ounces of fluid for every 10 minutes spent in the sauna.(4) This needs to be the bare minimum requirement for proper hydration during your sauna sessions.

It Is Possible To Improve Human Growth Hormone Secretion With Sauna Use If Correct Protocol Is Followed

If you decide that using a sauna to improve Human Growth Hormone secretion is for you, then make sure to follow the correct protocol. Moreover, in order to stay healthy while following such an intense protocol be sure to stay well hydrated throughout the day of sauna use. You will also want to make sure you eat a vitamin, mineral, and protein rich meal after your sauna sessions are completed. 

Following the protocol suggested in this article is not for everyone. If you have questions or concerns please consult a medical practitioner before using a sauna for Growth Hormone release. As is the case with any exercise, diet, or other health care regime you will want to build up slowly so that you can tolerate the full duration of time in the sauna. 

The main rule of thumb when it comes to sauna therapy is this: Start low and slow. This refers to a low temperature and a short amount of time in the sauna. By following this mantra it will help to keep you safe as you develop a tolerance to the heat from a sauna as well as the body’s response to the heat. 

Sources Cited:

  1. https://www.gene.com/patients/disease-education/understanding-human-growth-hormone
  2. https://www.gene.com/patients/disease-education/understanding-human-growth-hormone
  3. https://onlinelibrary.wiley.com/doi/10.1111/j.1748-1716.1986.tb08000.x
  4. https://www.hubermanlab.com/newsletter/deliberate-heat-exposure-protocols-for-health-and-performance

Black Friday Sauna Sale Guide: Up To $400 off Your Home Sauna

By Saunas.org - Kat | | Sauna Pricing, Sauna Shopping, saunas.org

The holiday season has officially begun! Along with the festivities comes cooler weather, family gatherings, and our once-a-year Black Friday Sauna Sale!

Our lowest prices of the year are available for a limited time: November 20th-November 30th. During this time discounts range from: $200 – $400.

Delivery is free and included in the sauna pricing you will see on our website. Delivery turnaround is QUICK – only 7-10 business days from the time of purchase. (Continental USA only)

Use the simple guide below to pick the best priced sauna for your needs. Please remember to apply your discount code at check out – you may also call, email, or message us to place an order.

$400 Off Select Traditional and Infrared Saunas

Promo Code: EXTRA400

$300 Off Select Infrared Saunas

Promo Code: EXTRA300

  • Alpha Detox 1-2 person far infrared sauna
  • Calm Summit 2 person full spectrum infrared sauna with Himalayan salt walls
  • Canyon 1-2 person far infrared sauna with Himalayan salt walls
  • Plateau 3 person far infared sauna with Himalayan salt walls

$200 Off Select Traditional and Infrared Saunas

Promo Code: BLACKFRIDAY2023

Ready To Purchase Your Home Sauna For the Holidays?

We hope that this Black Friday sauna sale will help bring your dream of having an in-home sauna to fruition. If you have any questions about the details of this sauna sale, please reach out to us directly – we are happy to help!

Happy Holidays and Black Friday Shopping!

Saunas and Eye Health: Frequently Asked Questions and Answers About Vision and Sauna Use

By Saunas.org - Kat | | Eyecare, Frequently Asked Questions, Infrared Sauna, Mood Disorders, Radiant Heat Vs. Convection Heat, Research & Data, Sauna For Quality Sleep, Sauna Sleep

If you have recently decided to start using a sauna or have purchased one for your home or business, then you may be wondering about how regular sauna use will affect your eyes. 

There are a host of questions that will arise when beginning your sauna protocol. Common questions include how saunas will affect your vision, and how best to care for your eye health during a sauna session. 

Here is a list of commonly asked questions: 

  • Do I Need to Wear Protective Goggles During a Sauna Session?
  • Will Saunas Hurt My Vision?
  • Can I Wear Contact Lenses In a Sauna?
  • Can I Wear Glasses in a Sauna?
  • Can Sauna Use Improve Vision?

This article will go over the answers to each of these questions in detail so that you can begin your sauna regime knowing exactly what to expect, and how to address any potential eye related issues. 

Do I Need to Wear Protective Goggles or Eye Wear During a Sauna Session? If I Do Not, Will Saunas Hurt My Vision?

The answer to this question is simple, in most cases, no, you do not need to wear protective goggles during a sauna session. Saunas, if used according to designated instructions, will not damage the eyes. Depending on the type of sauna you are using, a traditional sauna versus an infrared sauna, your concerns may vary slightly about how best to protect your eyes. 

Infrared sauna heaters use the invisible spectrum of infrared light to heat the sauna. It is for this reason that some individuals will ask if they need to wear protective eye coverings in the sauna as they would in a tanning bed. Tanning beds emit UV light frequency that is on the opposite end of the color light spectrum from infrared light, and it is important to protect your eyes from the fast moving frequencies of UV light. Infrared light, however, is on the opposite end of the color light spectrum and is transmitted using slow moving wavelengths that do not negatively impact the eyes.

In fact, some researchers suggest that infrared light may help to improve vision, or at least mood to some degree, and that individuals should be seeking it out in nature. (1) Infrared light can be found in its most intense amounts as the sun rises and sets. You will likely notice that at these times of day the sun does not cause the squinting action in the eyes, and this is in part due to the exposure of infrared light rays, rather than UV light, that is most intense during the middle of daylight hours. 

Understanding the light spectrum will help establish a better understanding for how different light spectrums in isolation will affect the eyes. Certainly, if you plan on using an infrared sauna and would feel more comfortable wearing protective goggles or glasses, then do so for your own ease of mind. At present, there is no evidence to suggest that infrared light can damage the eyes, in fact, there is more data to suggest that red and infrared light may actually be helpful for eye health.

If you are using a traditional sauna, the high heat may make wearing anything over the eyes uncomfortable. In fact, if you wear contact lenses or glasses to improve vision it is a good idea to get into the habit of removing them before entering the sauna. 

Can I Wear Contact Lenses in a Sauna?

According to eye care specialists, it is recommended that contact lenses not be worn during a sauna session. The high temperatures may negatively affect the contact lenses and potentially cause damage to the eyes. Furthermore, the intensity of sweating that occurs in the sauna (during a sauna session a person may lose roughly a pint of fluid in perspiration) creates a milieu of high humidity for the body. (2)

Consider a sauna session in the same way you would swimming. Would you wear contact lenses in the pool or ocean? If the answer is no, then the same rules will apply to sauna use.  With the amount of sweat that may potentially drop into the eyes, and therefore the contact lenses, it is really best to forego the contact lenses during your sauna session. This will help ensure the safety of your eyes and contacts.

Can I wear Glasses In a Sauna?

It is possible to wear glasses into the sauna, however, the high heat may negatively impact the glasses depending on their material. The high heat of saunas may also damage the frames and the integrity of the lenses themselves. Additionally, the amount of sweating that occurs during a sauna session may make wearing glasses in the sauna almost impossible. 

Your glasses will likely slip and slide right off of your nose during a sauna session. It is recommended that before entering the sauna you set the temperature, duration, color lights, towel placement, water bottle up before taking the glasses off. Once you are ready to enter the sauna, remove the glasses and leave them outside while you enjoy your session.

Can Sauna Use Improve Vision?

There are no studies or research to suggest that sauna use can directly cure or improve vision, nor is there any evidence that retinal and eye related disease, such as glaucoma, can be put into remission from sauna use. It is possible that sauna use (particularly infrared sauna) may, when used in conjunction with color light therapy, indirectly aid in overall neurological and visual cortex health. 

Saunas are known to help in the relaxation mechanism to help the autonomic nervous system to easily move the toggle from sympathetic to parasympathetic dominance. Creating space for the body to move out of cortisol induced stress back into states of relaxation. This may help to improve many different health conditions, including those that affect vision. (3)

Furthermore, if you are using an infrared sauna in conjunction with the color light system, then you are likely going to benefit from sleep wake cycle balancing, melatonin, and therefore serotonin production, as well as fuel the health of the pineal and pituitary glands. While these functions may not directly improve vision, regular access to healthy light may help improve sleep and overall endocrine system function which may be correlated with ameliorated vision. 

Dr. Andrew Huberman specializes in the ‘response and recovery of human visual cortex, oculomotor systems and related cognitive functions after acquired neurological disorders’ (4), and he highly recommends exposure to infrared light in nature both in the mornings and evenings to help regulate a number of autonomic functions. (6)

Furthermore, the same visual cortex specialist recommends regular (at least 3 times per week) sauna use to improve overall health in the following ways:

  • Sauna for growth hormone release
  • Stress response and overall health
  • Improved mood
  • Cardiovascular health (7)

Whether sauna use directly or indirectly improves vision specifically, there is certainly substantial evidence to suggest that regular sauna use may improve overall health, and therefore, potentially may have correlative benefits to the ocular cortex.

Saunas and Eye Health

Remember that if you plan on using a sauna that you should protect your contact lenses and glasses by not bringing them in the sauna with you or on your body. As of now, there is no evidence to suggest that saunas cause damage to the eyes or that any goggles or protective eyewear is needed during a sauna session of any kind. 

If you plan to wear protective eyewear during your sauna session, please do so at your own risk. Take some time to better understand the light spectrum and the difference between how shorter wavelengths of light (measured in nanometers – like damaging UV light) affect the eyes versus longer wavelengths of light, such as infrared light to help ease your mind regarding infrared sauna use and the eyes. 

Remember to always consult a specialist or professional if you have any questions or doubts about how best to use a sauna. They can also advise you on whether a sauna is the best activity for you and your health needs. 

Saunas may not directly improve vision, but there is enough scientific data to suggest that through overall health improvements there may be a correlative link to improved ocular health, if not vision itself. 

Sources Cited:

  1. https://www.hubermanlab.com/episode/the-science-of-vision-eye-health-and-seeing-better
  2. https://www.soothingcompany.com/blogs/news/can-i-wear-contact-lenses-in-a-sauna
  3. https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response
  4. https://med.stanford.edu/profiles/andrew-huberman
  5. Probing the role of retinorecipient target cells in visual circuit regeneration Varadarajan, S., Dhande, O., Le, P., Huberman, A. ASSOC RESEARCH VISION OPHTHALMOLOGY INC. 2022 
  6. https://www.hubermanlab.com/episode/using-light-sunlight-blue-light-and-red-light-to-optimize-health
  7. https://www.hubermanlab.com/newsletter/deliberate-heat-exposure-protocols-for-health-and-performance

How Do Saunas Affect Hormone Regulation?

By Saunas.org - Kat | | Cardiovascular Health, Cold Plunge, Cold Therapy, Cosmetics & Make-Up, Healthspan, Heat Shock Proteins, Hormesis, Hormones, Menstruation and Sauna, Mitochondrial Biogenesis, Research & Data, Sauna Sleep, saunas.org, Time of Day To Use Your Sauna

Regular sauna affects so many aspects of human physiology, including the chemical messengers that travel throughout the body called hormones. There are over 50 different types of hormones in the body, mostly produced within the endocrine (glandular) system, so it is necessary to narrow down which hormones are most positively, or negatively, affected by regular sauna use. (1)

Hormones have wide reaching effects on the body’s functions, but in very general terms, hormones play a role in the following areas:

  • Sleep/Wake Cycle – Circadian Rhythm
  • Sexual Function – Reproductive Cycles
  • Mood
  • Stress/Relaxation
  • Metabolism

Interestingly, many of the health benefits derived from regular sauna use overlap with those of healthy hormone function. The reason for this is that saunas, when used habitually, can help regulate healthy hormone secretion and function. Maintaining homeostasis of the body is largely dependent upon the healthy function of hormones.

Hormones can be considered as chemical messengers that move throughout the body to let different systems, organs, and tissues know what to do to keep you at your optimal health. When there is an imbalance of hormones, the body will begin to dysregulate. (1)

Interestingly, studies have shown that as sauna use increases, so does hormonal health. Meaning, the longer that you incorporate regular sauna use (at least 3 times per week for 20 minutes per session), into your life, the better your hormonal health will be. (2)

This means that if you are using saunas to improve overall hormone health, then you will want to view sauna use as you would your nutritional intake, or exercise habits. For example, just because you exercise on one day, that does not mean you will not have to continue to exercise regularly for the rest of your life. Using a sauna to improve your health, especially hormonally, means that sauna use needs to be incorporated into your lifestyle.

Regular Sauna Use, Hormone Health, and Temperature Regulation are Intricately Linked 

Saunas are effective in creating a healthy biosphere within the body largely because of the effects of heat stress and the natural thermoregulation that ensues from intentionally heating the body. Body temperature is also closely linked to sleep wake cycles, thyroid gland function, menstrual cycles on both the micro (monthly) and macro level (menopause). There is clearly an inextricable link between body temperature and the endocrine system.

Anyone who has dealt with thyroid related health issues is also, likely, keenly aware of the link between temperature regulation and the thyroid gland (one of several hormone production centers). How the body handles hot or cold external temperatures is wedded to the endocrine system. Through the process of hormesis, or healthy stress, it is possible to stimulate the endocrine system, or essentially train this system, to produce hormones at a rate that will best serve your body’s needs. 

This is why regular sauna use may improve insulin sensitivity, as well as positively impact hormone production in the pituitary and pineal glands to help regulate your sleep wake cycle. Though the two aforementioned processes may seem like world’s apart, they are, in fact, operating within the same system.

The endocrine system, comprising of the following glands, may all positively be affected by intentional temperature stress when used for specific periods of time over a long stretch of an individual’s life cycle:

  • Hypothalamus
  • Pituitary gland
  • Pineal gland
  • Thyroid
  • Parathyroid glands
  • Adrenal glands
  • Pancreas
  • Ovaries
  • Testes (1)

This article will specifically focus on how saunas may positively impact the adrenal glands to help soothe the nervous system by regulating cortisol secretion, the secretion of norepinephrine in response to intentional thermal therapy, and how regular infrared sauna use may regulate the activity of the pineal and pituitary glands to maintain natural circadian rhythm to improve sleep/wake cycles. 

There is less known about sexual hormonal health and regular sauna use, although there is some research that highlights the effects of regular sauna bathing on human growth hormone. Further research is needed to understand how sauna use may affect fertility, while entirely separate articles are dedicated to how saunas may improve insulin sensitivity, as well as how regular sauna use impacts the sexual glands and, therefore, hormones. 

How Saunas Impact the Adrenal Glands: Cortisol Secretion 

While the original catalyst that effects change throughout the endocrine system within the body is hormesis, or positive stress, and ultimately this serves to render the body more relaxed than it was prior to entering the sauna in spite of the initial “stress” to the system.

Studies suggest that during the initial stages of a sauna session, cortisol is released from the adrenal glands, however, directly after the sauna session has terminated, cortisol levels are much lower then when participants in the study entered the sauna. (3)

Given the volume of individuals who report ‘burnout’, or adrenal fatigue, many will be glad to know that with regular sauna use it is possible to help regulate cortisol levels. This means that there may be a possibility to heal from adrenal fatigue through regular sauna therapy: By purposefully activating the adrenal glands during the initial stages of the sauna session, an individual can rest assured that overall cortisol levels will be lower after the sauna session is taken. 

It would be advisable for anyone dealing with this specific issue to ensure that after a sauna session is taken, that they limit any activity that may activate the adrenal glands to secrete more cortisol. For these individuals, sauna sessions would likely be more effective if taken in the evening before bedtime when contact with stressful people, or situations, could be limited. 

Circadian Rhythm and Infrared Sauna Bathing: Pineal, Pituitary, and Thyroid Glands

The pituitary and pineal gland are often considered to be the king and queen of the endocrine system, and in less monarchical terms, at least close cousins of each other as they both reside within the brain and are responsible for a plethora of hormonal activity that affect mood, sleep, love-bonding, and much more. Furthermore, both are positively affected by infrared light, as well as the visible color light spectrum. So, for anyone looking to improve the overall health of this portion of the glandular system, and therefore hormonal regulation, it may be wise to consider an infrared sauna over a traditional sauna.

In tandem with the visual photoreceptors of the eyes, the pineal gland has a powerful impact on whether we sleep well and wake up feeling refreshed. From a peer reviewed journal from the National Library of Medicine: 

“Together, the data suggest that retinal photoreceptor cells respond to environmental cues and are capable of entraining the circadian rhythms of visual sensitivity; however, they are insufficient for maintaining the rhythms. Cellular signals from the pineal photoreceptor cells may be required for maintaining the circadian rhythms of visual sensitivity.” (3)

The research further suggests that exposure in our environment to near infrared light, either from the sun itself or in the context of its artificial recreation as found in the sauna, circadian rhythms may be recalibrated. The same article continues to accent the importance of the pineal glands affect on how well we sleep:

“…the pineal gland functions as the central pacemaker that regulates the circadian rhythms of animal behavior and physiology.” (3)

By actively exposing the eyes, and therefore pineal gland, to infrared light, the body is able to secrete the appropriate hormones to help activate a restful night’s sleep. 

Meanwhile, the close cousin of the pineal gland, the pituitary gland, appears to also be positively affected by exposure to infrared light. The pituitary gland directly impacts activity in the thyroid gland, so if the environment is well adapted to foster the health of the pituitary gland, the thyroid glands will also benefit directly. 

Another study from the National Library of Medicine has shown that the tissues of the pituitary gland respond in very positive ways to the exposure of infrared light, the article writes the following:

“The pituitary gland is a small but vital organ in the human body. It is located at the base of the brain and is often described as the master gland due to its multiple functions. The pituitary gland secretes and stores hormones, such as the thyroid-stimulating hormone (TSH), adrenocorticotropic hormone (ACTH), growth hormone (hGH), prolactin, gonadotropins, and luteinizing hormones, as well as the antidiuretic hormone (ADH). ” (4)

While exposure to infrared light is not the only way to ensure a healthy environment for the king and queen of the glandular system, studies suggest that it is certainly a clinically significant factor. 

Norepinephrine as a Hormone & Temperature Therapy

Norepinephrine is most interesting as it is both a hormone as well as a neurotransmitter, and is produced primarily in the adrenal glands, but also in some regions of the brain. Under correct conditions of cold exposure, it is possible to multiply norepinephrine production by 530%. Below are the results of a study performed on a group of healthy young men:

“A study in healthy young men investigated the effects of hormone release after hour-long immersion sessions in water temperatures of approximately 90°F (32°C), 68°F (20°C), and 57°F (14°C), with one week separating each exposure. Whereas water immersion at warmer temperatures (90°F [32°C)]) and (68°F [20°C]) did not activate norepinephrine release, immersion at a colder temperature (57°F [14°C]) increased norepinephrine by 530 percent, dopamine by 250 percent, and energy expenditure by 350 percent, compared to pre-immersion levels.” (4)

In contrast to the findings in this study, another group of researchers published a journal in the National Library of Medicine, and stated that in fact sauna bathing if practiced regularly over a period of several months and, or  more does in fact help in the secretion of norepinephrine:

“Norepinephrine increases in those accustomed to sauna baths.” (5)

This study goes on to elaborate on the importance of incorporating sauna bathing into a lifestyle routine in order to see the true benefits derived from regular sauna bathing. 

Why is norepinephrine as a hormone so important to mention, even if it may not be affected by the first sauna session? Norepinephrine is linked to mitochondrial biogenesis (the creation of more mitochondria), as well as other key biochemical changes in the body. Dr Rhonda Patrick elaborates on the key changes effected by improved norepinephrine secretion: 

“Norepinephrine release can also activate peroxisome proliferator-activated receptor gamma coactivator 1-alpha, or PGC-1 alpha, a key regulator of genes involved in energy metabolism.PGC-1 alpha participates in glucose and fatty acid metabolism, muscle fiber remodeling, mitochondrial biogenesis (the production of new mitochondria), and thermoregulatory function.” (6)

Ideally, an individual will want to have regular and easy access to both a sauna as well as a cold plunge to fully improve norepinephrine secretion. 

Sauna Use, Menstruation, Fertility, & Testerone

At this time there is not enough available research to suggest that sauna bathing absolutely positively or negatively impacts the procreative hormones. In terms of fertility, there are clearly positive correlations between relaxed parents living a low stress lifestyle, and the ability to get pregnant, however, at this time there is no definitive data to support the theory that sauna bathing will enhance fertility. 

One article writes the following about menstruation: 

“Sauna-naïve women may experience mild disturbances in the menstrual cycle but no effects on fertility have been reported. The hormone responses are short-lived, normalizing soon after sauna exposure during the recovery. Adaptation to regular sauna use plays an important role in the responses.”  (5)

As a menstruating female, you can likely expect that your menstrual cycle will be minimally impacted from regular use of a sauna. To find out how best to sauna around your menstrual flow insert link here. 

Yet another peer reviewed medical journal writes the following about fertility and sauna bathing:

“No differences in relevant reproductive hormone levels occurred after sauna exposure (FSH, LH, testosterone, estradiol, inhibin B, sex hormone-binding globulin), which seems to be the finding in several sauna studies.” (7)

To find out more about how sauna use may affect the sexual hormones in men be sure to read: *** A separate article will be dedicated to how sauna use affects testosterone levels, as well as human growth hormones, and more specific to male hormones, including sperm count, and other male specific issues.

The More the Merrier: Sauna Regularly to Truly Improve Hormonal Balance and Function

In general, the research suggests that in order to affect a truly positive and clinically significant change in the hormone health, saunas should be taken frequently (at least 3 times per week for 20 minutes), over the course of many months, and even years. If you are looking to incorporate sauna use into your treatment to positively alter your endocrine system and therefore hormone production, then you will need to be prepared for this to be a lifestyle change. 

Depending on whether you are looking to improve adrenal function, or affect the pineal or pituitary gland, you will want to consider the type of sauna you are choosing. If you have your heart set on a traditional sauna, then you can also always be sure to get at least 30 minutes of infrared light exposure naturally in the morning and/or evening. 

Either way, there is extensive and thorough research to suggest that yes, overall, sauna use may very well positively impact hormone health as well as the entire endocrine system at large. 

Just remember if you sauna, make sure you keep up with your routine over the course of several months and even years!

Sources Cited:

  1. https://my.clevelandclinic.org/health/articles/22464-hormones
  2. https://www.sciencedirect.com/science/article/abs/pii/S2451965019301048
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3398033/
  4. https://pubmed.ncbi.nlm.nih.gov/25574521/
  5. https://pubmed.ncbi.nlm.nih.gov/3218898/
  6. https://www.foundmyfitness.com/topics/cold-exposure-therapy#bibid-69c737a012cfcdd04fa738feccd33a08 >Human Physiological Responses To Immersion Into Water Of Different Temperatures Graefe’s Archive For Clinical And Experimental Ophthalmology 81, 5. 
  7. https://pubmed.ncbi.nlm.nih.gov/3788622/
  8. https://pubmed.ncbi.nlm.nih.gov/33845653/