Just standing on a city corner for 3 minutes in places such as New York or any other major city can lead to the absorption of innumerable toxins including nanoplastics that may stay in your body for a lifetime. Country dwellers are not necessarily any better off with exposure to high levels of pesticides and fertilizers. From the air we breathe to the food and water we consume, it is nearly impossible to avoid toxins that are unhealthy for the body. All of this puts an incredible strain on the kidneys which operate as a waste management team.
Preemptive support of your kidney health is crucial as these two mighty organs that work around the clock to keep your body operating at its best. In our contemporary world each and everyone of us faces innumerable levels of toxins throughout our daily life.
While we can all do our best to avoid unnecessary exposure to pathogens, carcinogens, microplastics, or water pollution, the unfortunate reality is that by virtue of being alive today it may not be possible to avoid these toxic substances.
When the kidneys are looked at through the lens of their ability to handle waste management it is staggering the pressure they are under to keep the body clean from unhealthy substances. Turning towards a variety of means to support kidney health preemptively is very important. This may include drinking enough healthy fluids, ensuring insulin sensitivity, weight management, and lowering blood pressure. In addition, it is also important to support the kidneys with proactive detoxification protocols.
The act of sweating can do wonders for the body on many levels. Regular and consistent sauna use can serve to support the kidneys by significantly assisting with detoxification and waste management via passive sweating.
An examination into the roles and functions of the kidneys will help to highlight the compatibility of sauna use with proper kidney function.
What Role Do the Kidneys Play in Supporting the Body
Your kidneys are technically a part of your urinary tract and connect directly to your bladder. Each kidney is shaped like a kidney bean and sit just below the rib cage on both the left and right side of the body. (1) They can be felt at times if they are inflamed or under stress.
If your kidneys are healthy they will filter roughly one half of a cup of blood every minute. The kidneys help maintain healthy blood pressure, produce healthy blood cells, and remove wastes from your body via your urine. (1)
The kidneys also help to maintain a healthy mineral balance in the body between potassium, sodium, calcium, and phosphorus. (1)
According to a publication from the National Institute of Health this is how kidneys function:
“Your blood circulates through your kidneys many times a day. In a single day, your kidneys filter about 150 quarts of blood. Most of the water and other substances that filter through your glomeruli are returned to your blood by the tubules. Only 1 to 2 quarts become urine.” (1)
Both kidneys are largely responsible for the waste disposal of your body. Urine is one way to remove unwanted toxins from the body, and sweating is another way. Inducing sweating via a sauna, or any other heat therapy device will allow your body to reduce the overall toxic load. An analogy to consider is: If a house is in need of cleaning due to an overflow of garbage, dust, and dirt and there is only one person doing the job, they may become exhausted and overworked. If an additional helper is added the workload from the original cleaner will be lifted and the house will be cleaned more effectively, thoroughly, and faster. The same analogy may apply to adding sauna use as a friendly helper to the work that the kidneys are already performing.
It is imperative that each individual does what they can to prevent the onset of kidney disease, or failure.
Dr. Andrew Bentall from the Mayo Clinic describes the primary causes of kidney disease when he writes in the article ‘What is Kidney Disease; An Expert Explains’ (2)
“Diabetes is the most common cause of kidney disease, both type 1 and type 2 diabetes. But also heart disease and obesity can contribute to the damage that causes kidneys to fail. Urinary tract issues and inflammation in different parts of the kidney can also lead to long-term functional decline.” (2)
While saunas cannot prevent kidney disease entirely they are able to support the human body in many different ways to help prevent some of the causes of full blown kidney disease as well as by eliminating the toxic load placed on the kidneys from contemporary living.
Debunking the Myth That Saunas Cause Strain on the Kidneys With Scientific Data
There is a misconception that sauna use can negatively affect the kidneys, and like many myths surrounding contraindications for sauna users, the one surrounding kidney health is no different, and is simply false. It is important to look at studies that examine individuals who have used saunas over large portions of their lifetime, and here you will find a study that did just this.
A paper published by the National Library of Medicine entitled ‘Sauna bathing, renal function and chronic kidney disease: Cross-sectional and longitudinal findings from the KIHD study’ (3). The goal of this paper was to examine the result of a study of prolonged sauna use on 2071 men between the ages of 42-61 over the course of 11 years. The participants took saunas between 3-4 times per week. (3)
According to the authors of this paper they set out to find out if kidney health was negatively affected by sauna use, here is what they write as their goal in this study.
“It is uncertain if passive heat therapies are associated with adverse renal outcomes. We sought to evaluate the cross-sectional and longitudinal associations of the frequency of sauna bathing with renal function measures and chronic kidney disease (CKD).” (3)
The conclusion of this detailed study was that the participants did not experience negative effects on their kidney function according to the bio markers measured in this study. The concluding remarks from the author are as follows.
“Cross-sectional and longitudinal observational evidence suggests that frequent sauna bathing is not associated with impaired renal function or the future risk of CKD.” (3)
It must be stated that all participants were well hydrated throughout their sauna usage. It is vital that individuals using saunas maintain high levels of hydration. This is particularly true for the kidney organs as they move such high volumes of fluid every minute around the clock.
Sauna bathing does not negatively affect the kidneys, and the use of saunas may support kidney health as a preventative measure.
Why Sauna To Support Kidney Health: Improve Insulin Sensitivity, Manage Weight, Lower Blood Pressure, and Reduce the Body’s Toxic Load
- Improve Insulin Sensitivity
- Lower Blood Pressure
- Weight Loss
- Reduction of the Body’s Toxic load
As stated earlier by Dr. Andrew Bentall of the Mayo clinic, two primary leading causes of kidney disease include living with both type 1 & 2 diabetes, obesity, as well as high blood pressure. Saunas cannot cure diabetes; however, regular exposure to heat stress does improve insulin sensitivity.
Improve Insulin Sensitivity
According to a paper published by the Oxford Academic, a peer reviewed journal, entitled ‘Role of insulin resistance in kidney dysfunction: insights into the mechanism and epidemiological evidence’ (4), found that improved insulin sensitivity may prevent kidney disease from developing.
The authors of this article urge its readers to understand the importance of improving insulin sensitivity for the diabetic and non-diabetic.
“A great number of epidemiological studies have repeatedly reported the association between insulin resistance and kidney dysfunction in both non-diabetic and diabetic subjects.” (4)
Saunas through their relationship with the thermal regulatory systems are able to improve insulin sensitivity, and in so doing may play a role in preventing the development of kidney disease.
Lower Blood Pressure
The use of saunas on a regular basis may be able to help improve high blood pressure through the activation of the cardiovascular system when the body engages its cooling mechanism. By reducing blood pressure it may be possible to also help prevent a leading cause of kidney disease.
Weight Loss
Saunas are well known to help as an agent of change for those living with obesity. If exercise is unavailable to an individual for any reason, turning to saunas to help reduce overall weight is a great alternative. Given the cardiovascular engagement necessary to cool the body down during a sauna session many professionals compare a sauna session to that of moderate exercise. By reducing overall weight it may be possible to eliminate another common cause of kidney disease.
Reduction of the Body’s Toxic load
The most noteworthy way that saunas can help support kidney health is simply via its powerful means of detoxification. Kidneys are a waste removing organ, and in a world so full of pollutants it is very important to turn to other means of detoxification to alleviate the work load from the kidneys. Sauna use is so powerful as a detoxifier that many municipalities are using them as part of the mandatory post-fire call wash down in fire halls across the country.
If sauna use can be an effective means to help firefighters reduce their toxic load (which is much higher than your average citizens), you can rest assured that regular use of a sauna can detoxify your body.
Using a sauna to help your kidneys by taking on some of the work of waste removal from the body, you may just save them from potential disease, or excessive stress. Regular use of a sauna may be the very best way you can help your kidneys.
Please be mindful to stay well hydrated at all times if you plan to use a sauna regularly in support of your kidneys.
A Pilot Study Reveals That Sauna Use May Be Used as an Alternative Treatment In Cases of Kidney Failure
It is noteworthy that there is currently some preliminary research into the possibility of using a sauna as an alternative treatment in cases of kidney failure. This treatment is not available to the public yet, and remains a research project.
The article that describes the use of saunas in cases of kidney failure was published by the National Library of Medicine and is entitled ‘Portable sauna stimulated-diaphoresis for the treatment of fluid-overload in peritoneal dialysis patients: A pilot study’ (6)
Diaphoresis is the process of excessive sweating as a result of illness, medication, or may be used as a treatment for fluid overload in patients. This study examined how sauna use could potentially be helped for CAPD patients (individuals with kidney failure who are going through the process of peritoneal dialysis).
According to a publication from the National Library of Medicine entitled ‘Peritoneal Dialysis’ (7) writes in detail about this procedure.
“Peritoneal dialysis is a treatment for kidney failure that uses the lining of your abdomen, or belly, to filter your blood inside your body. Health care providers call this lining the peritoneum.” (7)
The pilot study discussed earlier suggests that it may be possible to use saunas in the recovery period after peritoneal dialysis, here are the goals of this pilot study.
“Fluid overload (FO) is a common problem in patients with peritoneal dialysis (PD), it is associated with adverse outcomes and may persist despite adjustments in PD therapy…To evaluate the feasibility and safety of stimulated diaphoresis to reduce FO with the use of a portable sauna bath.” (7)
While this is a preliminary study, it does appear that sauna use may be helpful during the recovery phase for individuals who have experienced kidney failure and have received peritoneal dialysis treatment.
“Stimulated diaphoresis with a portable sauna bath could be a novel, safe, and effective alternative way to reduce FO in CAPD patients” (7)
The research has not been concluded and currently saunas are not being used as a recovery method for individuals who have experienced kidney failure.
How to Use a Sauna To Support Your Kidneys
Consistency and hydration are the two keys to using a sauna effectively to support your kidney health. Saunas are not a replacement for professional medical care if you live with kidney disease; however, in a world so full of toxins they can certainly lend a helpful hand.
If you are using a sauna to support your kidney health you need to be doing this often 3-4 times per week as a minimum, with relatively high heat so that you are sweating profusely during your sauna sessions.
It is imperative that you stay well hydrated with mineral and electrolyte rich fluids. Drink plenty of healthy fluids before, during, and after each every sauna session.
Please consult with your kidney specialist before beginning a sauna treatment plan.
Sources Cited:
- https://www.niddk.nih.gov/health-information/kidney-disease/kidneys-how-they-work#:~:text=Each%20of%20your%20kidneys%20is%20made%20up,substances%20to%20your%20blood%20and%20removes%20wastes.
- https://www.mayoclinic.org/diseases-conditions/chronic-kidney-disease/multimedia/vid-20522473
- https://pubmed.ncbi.nlm.nih.gov/37029766/
- https://academic.oup.com/ndt/article-abstract/28/1/29/1826843?redirectedFrom=fulltext
- https://pubmed.ncbi.nlm.nih.gov/36203760/
- https://my.clevelandclinic.org/health/diseases/24496-diaphoresis
- https://www.niddk.nih.gov/health-information/kidney-disease/kidney-failure/peritoneal-dialysis