You may have heard about HGH (Human Growth Hormone) and Saunas, but have you heard about the link between the two?
Saunas and hot baths have been integral to various cultures for centuries, offering relaxation and social connection. Beyond these traditional uses, modern research has unveiled several health benefits associated with regular heat exposure—particularly with growth hormone levels, inflammation and helping reduce anxiety.
Enhancement of Growth Hormone Levels
Human Growth Hormone (HGH) is vital for tissue repair, muscle growth, fat metabolism and overall vitality. While exercise and adequate sleep are known to boost HGH levels, heat therapy through both saunas and hot baths has been identified as a significant stimulator. Research suggests that exposure to high temperatures can cause a substantial increase in HGH levels. One study found that two 15-minute dry sauna sessions per day could elevate growth hormone levels by up to 500%.
Hot baths, particularly those exceeding 40°C (104°F), have been shown to have similar effects. Immersing the body in hot water stimulates circulation and increases core body temperature, triggering physiological responses similar to those observed with sauna use. A study published in the ‘Journal of Applied Physiology’ found that passive heat exposure, such as hot water immersion, significantly increased circulating growth hormone levels—supporting muscle recovery and metabolic health.
Reduction of Inflammation
Chronic inflammation is linked to various health issues, including cardiovascular diseases and autoimmune disorders. Heat therapy, whether through saunas or hot baths, has been studied for its potential to mitigate inflammation. Regular exposure to high temperatures activates heat shock proteins, which help reduce inflammation and promote cellular repair. Research also indicates that hot baths can lower levels of C-reactive protein (CRP), a key marker of inflammation in the body.
As hot water immersion improves blood flow it can provide relief for conditions such as arthritis and muscle soreness; making it a practical approach to managing inflammation and pain.
Support for Anxiety Relief and Nervous System Regulation
One of the less-discussed yet powerful benefits of saunas and hot baths is their positive impact on mental health—particularly for reducing anxiety. Heat exposure triggers the body’s parasympathetic nervous system (the “rest and digest” mode) counteracting the overactivity of the sympathetic nervous system often seen in anxiety. This shift promotes a calmer mental state, slows heart rate and eases muscle tension.
Heat therapy boosts levels of endorphins and serotonin (neurochemicals associated with improved mood / relaxation) whilst reducing cortisol, the primary stress hormone. The rhythmic, meditative nature of sitting in a sauna or soaking in a bath encourages mindfulness; helping the mind slow down and focus on the present moment. Over time, this can help train the nervous system to respond more calmly to daily stressors.
For individuals who experience anxiety-related insomnia, evening sauna or bath sessions can enhance sleep quality by lowering core body temperature after heat exposure; helping the brain transition into deep restorative sleep cycles.
Additional Health Benefits
- Cardiovascular Health: Both heat therapies promote better circulation, lower blood pressure and help reduce the risk of heart disease.
- Respiratory Function: Steam from hot baths and saunas can help clear airways, making it beneficial for respiratory conditions such as asthma.
While saunas and hot baths offer numerous health benefits, it is essential to use them safely. Staying hydrated and avoiding alcohol before and after heat exposure are crucial to preventing dehydration and other potential risks.
Individuals with high blood pressure, heart conditions or other specific health issues should consult with one of our healthcare practitioners before incorporating regular heat therapy into their routine. Discuss this with your practitioner at your next consultation and discover what beneficial changes it could bring you personally!