Midlife can bring a whirlwind of symptoms—from hot flashes and night sweats to anxiety, fatigue, and poor sleep. At Antigravity Wellness, we’re always exploring science-backed, holistic tools that can help women thrive through these changes. Sauna therapy is one such tool gaining attention not just for relaxation, but for its potential health benefits.
What Is Sauna Therapy?
Sauna therapy uses heat—either dry or wet—to elevate the body’s temperature, stimulating sweating and circulation. Traditional Finnish saunas use dry heat, while steam rooms and portable saunas provide a moist, humid environment. Infrared saunas, on the other hand, use light to directly warm your body.
I personally use a compact steam sauna I found online—it came with a cold tub and fits in my home gym setup. It gets up to about 102°F, and while it’s small, it works well post-workout and especially at night. The warmth helps relax my muscles and seems to lower my core body temperature afterward, which promotes deeper sleep.
Benefits of Sauna Therapy
1. Cardiovascular Health
Sauna use mimics mild cardiovascular exercise by increasing heart rate and improving blood vessel flexibility. This can help reduce blood pressure and support heart health, especially important during and after menopause when cardiovascular risk increases.
Supporting Evidence:
A 20-year follow-up study in JAMA Internal Medicine found that regular sauna use was associated with a lower risk of cardiovascular disease and all-cause mortality in men.
DOI: 10.1001/jamainternmed.2015.9157
Note: Most of this research is conducted in men, so more studies in women are needed. Still, the mechanisms of action suggest similar potential benefits for women, with appropriate caution.
2. Stress Reduction and Better Sleep
Sauna sessions promote parasympathetic nervous system activity, helping reduce stress and improve relaxation. Anecdotally and physiologically, this translates to better sleep—something many women in midlife are desperate to improve.
Supporting Evidence:
Research in Journal of Human Kinetics found that sauna bathing enhances sleep quality by helping to regulate circadian rhythms and reduce sleep onset latency.
PMID: 25031674
3. Hormone Balance and Detoxification
While saunas don’t directly balance hormones, they support liver detoxification and circulation—two systems that impact how efficiently your body processes and clears hormones, especially in perimenopause. Sweating also helps release toxins stored in fat and skin.
Supporting Evidence:
A study published in Environmental Research showed that heavy metals like arsenic, cadmium, lead, and mercury can be excreted in sweat, aiding detoxification.
DOI: 10.1016/j.envres.2011.08.007
4. Muscle Recovery and Joint Support
Heat increases blood flow to muscles and joints, easing soreness and stiffness. That’s one reason I love using the sauna after workouts—it promotes circulation and recovery, which is especially helpful as we age and our connective tissue gets less resilient.
Cautions and Considerations
While sauna therapy is generally safe, not everyone should use it without medical clearance. You should talk to your provider before starting if you have:
- Cardiovascular disease or high blood pressure
- Kidney disease
- A history of fainting or dizziness
- Active infections or illness
- Hormone-sensitive conditions where heat worsens symptoms
And as always—listen to your body. If you feel dizzy, lightheaded, nauseous, or unwell, stop immediately. Overheating is not the goal—gentle, consistent use is better than pushing through discomfort.
Types of Saunas and Price Ranges
- Portable Steam or Infrared Saunas: $100–$500
Great for beginners or small spaces (like mine—Instagram impulse purchase approved!). - Mid-Range Infrared Saunas (1–2 person units): $800–$2,000
- High-End Traditional or Infrared Saunas: $2,000–$10,000+
More space, higher durability, and luxury features.
If you’re dreaming of upgrading like I am—to a cozy two-person sauna you can enjoy with your partner—you’re not alone. It’s on my wish list too!
Final Thoughts from Antigravity Wellness
At Antigravity Wellness, we embrace a whole-person approach to health. That means looking beyond prescriptions and protocols to include tools like sauna therapy that can support detoxification, relaxation, and healing from the inside out.
We know research in this area is still emerging—especially for women—but we’re committed to staying informed and helping you explore your options safely and effectively. If you’re looking for a provider who will talk through all your options with you—holistic, functional, and medical—we’d love to be part of your journey.
Want to talk about how sauna therapy—or other wellness tools—might fit into your routine? Schedule your one-on-one brief initial consultation with Dr. Nicole Smith here.
