The new year is here and it is time to start fresh and leave some lifestyle choices behind. Whether you are dealing with a serious substance abuse issue or simply trying to curtail holiday overindulgence you may want to turn to sauna use to detoxify the body and ease the transition into a cleaner lifestyle.
Research demonstrates that the use of a sauna is a powerful tool in the recovery process after substance addiction. Saunas have found their way into recovery and treatment centers across the country as a means to detoxify from drug use, and to help support ongoing sobriety by improving serotonin uptake.
You may not be in a state of crisis with illicit drug use, but if it is possible to use a sauna as a serious support tool in recovery then it may be worth considering for more mild cases of substance use. This could even mean using a sauna to help you eat less sugar, or a few less alcoholic drinks in a week.
Whether it is methamphetamine, too much sugar, or a glass of wine too many over the holidays, you may want to consider implementing sauna use to help you stay on track with your new health goals. This article aims to examine an impactful study that examines the use of sauna in recovery centers designed for individuals with very real and dangerous substance use. It is worth noting that the same principles may apply to anyone who has gone even slightly wayward from their wellness objectives.
Find out how the study was conducted, what the results were, and how you can also use a sauna as a support for your journey toward a cleaner healthier lifestyle.
***Please note that Substance Use Disorder is a very serious condition and takes the lives of many. If you or someone you love needs immediate medical attention please dial 911, or reach out to your nearest support group, or medical practitioner.
Defining Substance Use Disorder, Substance Dependency, and Overindulgence of An Unwanted and Potentially Harmful Substance
- Substance Use Disorder
- Substance/Drug Dependency
- Overindulgence of Unwanted Substances
Any time ‘addiction’ is discussed it is important to recognize how serious a real substance use disorder is versus the nuanced spectrum of substance dependency, and simply overindulgence. All of which may leave a trail of dysfunction in your life, or it simply may be a matter of wanting to cut back on alcohol consumption, or even limit sweets that you know are not good for your overall health.
As defined by Johns Hopkins Medical substance use disorder is a serious condition that can result in hospitalization, and can even be deadly for its users. Here is how this institution defines Substance Use Disorder:
“Substance use disorder is the medical term used to describe a pattern of using a substance (drug) that causes significant problems or distress. This may be missing work or school, using the substance in dangerous situations, such as driving a car. It may lead to substance-related legal problems, or continued substance use that interferes with friendships, family relationships, or both. Substance use disorder, as a recognized medical brain disorder, refers to the use of illegal substances, such as marijuana, heroin, cocaine, or methamphetamine. Or the misuse of legal substances, such as alcohol, nicotine, or prescription medicines. Alcohol is the most common legal drug associated with substance use disorder.” (1)
If you or someone you know is living with untreated Substance Use Disorder it is advised to seek medical treatment immediately, or reach out to an Alcoholics Anonymous or Narcotics Anonymous in your area.
Sauna use is only intended to be used once an individual has fully ceased using the substance of abuse and has completed several weeks of supervised withdrawal. You can read more about the use of saunas in recovery and drug treatment centers below in the outlined study.
Substance Dependency is defined differently than Substance Use Disorder, but nevertheless can harm both its users and those close to them. Johns Hopkins Medical defines Substance Dependency in their peer reviewed article as this.
“Substance dependence is the medical term used to describe use of drugs or alcohol that continues even when significant problems related to their use have developed. Signs of dependence include:
- Tolerance to or need for increased amounts of the drug to get an effect
- Withdrawal symptoms that happen if you decrease or stop using the drug that you find difficult to cut down or quit
- Spending a lot of time to get, use, and recover from the effects of using drugs
- Withdrawal from social and recreational activities
- Continued use of the drug even though you are aware of the physical, psychological, and family or social problems that are caused by your ongoing drug use” (1)
In more recent years there has been an evolution in the field of substance use that is aimed at non-alcoholic, and non-substance use disordered adults to help them curtail their overindulgence. The Center of Disease Control (CDC) claimed this slogan in early 2024: ‘Drink Less, Be Your Best’. (2)
The CDC outlines guidelines to follow to limit alcohol consumption so that individuals can live longer, happier lives. If you would like to follow these guidelines to help limit alcohol consumption simply click on link # 2 in the citations below.
Regardless of which category you fall under, if you are looking to quit substance use all together, or simply are looking to limit alcohol intake, consider using a sauna as a support tool. Take a look at the following study performed in a recovery center to find out how you can use a sauna to help detoxify your body, and stay off harmful substances once you have completed the initial withdrawal period.
Study Results and Details From a Drug and Alcohol Treatment Center With Sauna Used as a Tool For Detoxification and Healing From Withdrawal Symptoms
Are you looking to quit smoking or taper down your drinking this new year? Then you will want to find out what the experts discovered when working with individuals with Substance Use Disorder in a clinical setting.
You may not consider yourself a hard-core drug addict who needs Methamphetamine, or Crack/Cocaine, but if we can closely examine the effects that sauna bathing had on individuals with the most challenging addictions, perhaps it will give you some hope for a brighter tomorrow even if you are just trying to consume less alcohol, or quit cigarettes.
Here are the details of the study entitled: ‘Safety and tolerability of sauna detoxification for the protracted withdrawal symptoms of substance abuse’ (3)
The objective of the study was to ameliorate the quality of life as well as the health of individuals who have recently stopped using addictive substances.
“Protracted drug withdrawal symptoms can last months or years after drug cessation, often precipitating a return to substance misuse.” (3)
The negative effects on the body post drug withdrawal can be so heinous and challenging that many individuals will return to drug use as a way of easing painful withdrawal symptoms. This peer reviewed study was published in 2018 after carefully evaluating the response from individuals living in a residential substance treatment center.
Here are the basic parameters of the study:
“This was a prospective evaluation of 109 individuals sequentially enrolled into a sauna detoxification component of a multi-modal, long-term residential substance abuse treatment centre.” (3)
Of the participants engaged in the study 99% of them completed the sauna program. It is important to note that the sauna was not the only tool used, but it was an instrumental one. This treatment center relied on a multi-modal system to help Substance Use Disordered individuals safely come off of substance abuse, withdraw safely, detoxify, and (for the most part) not return to the substances of choice.
The substances that these individuals were addicted to included the following:
Methamphetamine, Alcohol, THC, Polysubstance, Cocaine/Crack, Amphetamine, Other Non-Opiate Analgesic. (4)
The great challenge in finding sobriety is the painful period of withdrawal that can actually last much longer than was previously thought. (3)
This study relied on the Hubbard detoxification protocol.
“The Hubbard detoxification protocol combines exercise, nutrient supplementation and low-temperature sauna to enhance chemical elimination and improve symptoms common to chemical exposures.” (3)
Long after substance abuse has ceased, certain chemicals from the drugs remain stored in the fatty tissue of the body as well as other tissues. this can lead to a lower quality of life, and perhaps even a return to the substance. This is why it is paramount to include detoxification as a portion of your path to sobriety.
This study revealed that by improving the production of heat shock protein 90 (HSP 90) through the heat stress of the sauna increased the availability of Tetrahydrobipterin (BH4). (3)
BH4 is essential for psychological well being and is partially responsible for greater serotonin uptake.
The National Library of Medicine published a peer reviewed paper on Tetrahydrobipterin entitled: ‘Tetrahydrobioterin (BH4) Pathway: From Metabolism to Neuropsychiatry’ (4), and in this publication the essential role that BH4 plays in overall wellbeing is outlined here.
“Tetrahydrobipterin (BH4) is a pivotal enzymatic cofactor required for the synthesis of serotonin, dopamine and nitric oxide.” (4)
Clearly, greater availability of BH4 is important for individuals gaining sobriety after serious cases of addiction. It is also true that availability of BH4 is important for everyone including those looking to limit overindulgence of sugar and alcohol, perhaps even just to live a happier, more joyful life.
The study performed in residency on individuals recovering from serious addictions to dangerous substances discovered the relationship between HSP 90 and the upregulation of BH4.
“Interestingly, sauna therapy and exercise both lower NO levels by upregulating tetrahydrobiopterin (BH4) production in vascular tissues as well as through a heat-shock protein-mediated (Hsp90) pathway that slows BH4 degradation. Increased availability of BH4 leads to lower NO levels.” (4)
Whether you are coming off of dangerous drugs or just looking to eat less cookies, getting into the sauna to improve BH4 availability, as well as detoxifying the body will certainly improve both physical and mental well being.
76 participants graduated from the full detoxification program, including regular low-temperature sauna use. The study concludes with the following remarks.
“Participants expressed high levels of satisfaction with the regimen, noting improved energy, mental clarity, emotional stability, reduced cravings, greater well-being and a positive life outlook.” (4)
Given the travesty of substance abuse in America and around the globe, it certainly merits greater support and investigation into the helpful hand that saunas can play in the recovery process.
If you are looking to use a sauna as a portion of your recovery from substance abuse or overindulgence, please read the protocol below. If you are living with Substance Use Disorder then it is not advisable to use this protocol on your own. Please find a support group and a residential care facility that includes a sauna in their multi-tiered treatment plan.
Using a Sauna at Home to Improve HSP 90, Detoxify the Body, and Stave Off Cravings
To be clear this protocol is only intended for individuals with mild substance dependency and overindulgence. Addiction is a serious and potentially deadly affliction and all those concerned for themselves or a loved one must seek immediate professional help.
Take some time to reduce your use of the substance that you plan to limit. (You should never sauna while under the influence of alcohol or any other substance). Your sauna should be set to a low temperature, and you can use either a traditional Finnish sauna, as they did in the aforementioned study, or an infrared sauna. If you have access to a sweat lodge this is also an appropriate method. The goal is to apply some heat stress without inducing too much stress response in the body. this is why you will want the temperature set to a moderate degree.
There should be enough heat to induce the production of heat shock proteins so HSP90 is available to upregulate bio availability of BH4. You should aim to stay in your sauna for 20 minutes, and use your sauna every other day or at least 3-4 times per week. It is advisable to work with a trained counselor if your substance dependency is severe.
Please ensure that you are staying well hydrated, and that you continue to consume adequate amounts of minerals and vitamins through your diet or in supplement form.
Substance Use Disorder or addiction takes the lives of many every year. Please reach out to an AA or NA group near you, or go to your nearest emergency room if you are under serious distress. The use of a sauna is only intended to support recovery and the maintenance of sobriety.
Sources Cited:
- https://www.hopkinsmedicine.org/health/conditions-and-diseases/substance-abuse-chemical-dependency
- https://www.cdc.gov/drink-less-be-your-best/getting-started-with-drinking-less/index.html
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6259397/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8573752/#:~:text=Tetrahydrobipterin%20(BH4)%20is%20a%20pivotal,physiological%20range%20in%20the%20body.