Infrared sauna therapy offers a wide range of benefits for hormone balance and overall health. This innovative approach not only provides deep detoxification and relaxation but also supports the body’s endocrine system in numerous ways. By influencing various hormones, infrared sauna sessions can enhance well-being, vitality, and stress resilience. This article explores how infrared sauna sessions impact different hormones and the associated benefits for overall health.

Cortisol and Stress Response

Cortisol, the body’s primary stress hormone, manages the “fight or flight” response, regulates blood sugar, reduces inflammation, and controls metabolism. Chronic elevation of cortisol can lead to fatigue, anxiety, weight gain, and poor immune function.

Infrared sauna therapy helps balance cortisol levels. Studies have shown that repeated sauna use decreases serum cortisol concentrations (1). This reduction promotes relaxation, stress relief, and an overall sense of well-being. By lowering cortisol, infrared sauna use may also improve sleep quality, reduce anxiety, and enhance mood (1).

Endorphin Release

Infrared sauna sessions trigger the release of endorphins, the body’s natural pain-relieving and mood-enhancing compounds. This promotes well-being and may support overall hormone balance (2).

Growth Hormone and Prolactin

Growth hormone (GH) is essential for growth, muscle repair, fat metabolism, and overall body composition. Prolactin regulates metabolism, immune function, and reproductive health.

Infrared sauna sessions significantly increase growth hormone levels, with research showing a 16-fold rise during sauna bathing (3). This boost aids muscle recovery, enhances fat loss, and supports anti-aging processes. Prolactin levels also increase during sauna use, with men experiencing a 2.3-fold rise and women a four-fold rise (2). Elevated prolactin helps reduce inflammation, boost immune function, and support healing (2).

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Thyroid Hormones

Thyroid hormones, including T3, T4, and TSH, regulate metabolism, energy, and bodily functions. Heat stress from infrared saunas may positively impact thyroid function. Though direct studies on infrared saunas and thyroid hormones are limited, evidence suggests that controlled hyperthermia influences thyroid metabolism.

One study found a slight increase in plasma TSH after a 30-minute sauna session, particularly in younger individuals. This subtle boost may help improve energy and metabolism for those with subclinical thyroid issues (4).

Catecholamines

Catecholamines such as adrenaline, noradrenaline, and dopamine regulate the “fight or flight” response, energy production, and mood. Infrared sauna therapy primarily increases noradrenaline levels during the sauna session, improving cardiovascular efficiency, stress resilience, and focus (2). Elevated noradrenaline can also boost mood, alertness, and motivation (2).These brief, temporary bursts can help support overall stress adaptation and recovery.

Other Hormonal Effects

Infrared sauna therapy supports hydration, blood pressure, and electrolyte balance by increasing antidiuretic hormone (ADH) secretion and activating the renin-angiotensin-aldosterone system (3). ADH helps retain water during sweating, while the renin-angiotensin-aldosterone system regulates blood pressure and fluid balance (2). These responses enhance cardiovascular health and kidney function (2).

Estrogen and Menopause

For menopausal women, infrared sauna therapy can alleviate symptoms related to hormonal changes. While it doesn’t directly alter estrogen levels, heat therapy may relieve symptoms by influencing other hormonal pathways (7).

Insulin Sensitivity

Infrared sauna therapy improves insulin sensitivity, offering benefits for individuals with type 2 diabetes. Studies indicate that repeated heat exposure boosts heat shock proteins (HSPs), which enhance insulin sensitivity by reducing oxidative stress and inflammation (8). Improved glucose regulation and metabolic health are key outcomes of regular infrared sauna use (8).

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Testosterone and Gonadotropins

Testosterone supports muscle growth, libido, and mood, while gonadotropins (FSH and LH) regulate reproductive health. Repeated sauna use does not significantly alter testosterone, FSH, or LH levels (3). However, scrotal hyperthermia may temporarily reduce sperm production (6). Men trying to conceive may wish to limit sauna use during this period (6).

Comprehensive Health Benefits

Beyond hormonal balance, infrared sauna therapy offers numerous health benefits, including:

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Conclusion

Infrared sauna therapy positively influences several hormones, promoting recovery, stress relief, and metabolic health. By balancing cortisol, boosting growth hormone and prolactin, and improving insulin sensitivity, regular sauna use supports overall well-being, relaxation, and vitality.

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References

  1. Kukkonen-Harjula, K., & Kauppinen, K. (1986). Endocrine effects of repeated sauna bathing. Acta Physiologica Scandinavica, 128(3), 467-470. PubMed
  2. Kukkonen-Harjula, K., & Kauppinen, K. (1986). Endocrine effects of repeated sauna bathing. Acta Physiologica Scandinavica, 128(3), 467-470. PubMed
  3. Leppäluoto, J., et al. (1988). How the sauna affects the endocrine system. Annals of Clinical Research, 20(4), 262-266. PubMed
  4. Strbák, V., et al. (1987). Effects of sauna and glucose intake on TSH and thyroid hormone levels in plasma of euthyroid subjects. Metabolism, 36(5), 426-431. PubMed
  5. Podstawski, R., et al. (2021). Endocrine effects of repeated hot thermal stress and cold water immersion in young adult men. American Journal of Men’s Health, 15(3), 15579883211014320. PubMed
  6. Garolla, A., et al. (2013). Seminal and molecular evidence that sauna exposure affects human spermatogenesis. Human Reproduction, 28(4), 877-885. PubMed
  7. Chien, L. W., et al. (2011). Local thermal therapy effects on menopausal symptoms and bone mineral density. J Altern Complement Med, 17(12), 1133-1140. PubMed
  8. Sebők, J., et al. (2022). Effect of HEAT therapy in patients with type 2 Diabetes mellitus (HEATED). BMJ Open, 12, e062122. BMJ Open