While nutrition is the foundation, incorporating simple lifestyle habits can amplify your results and help your body heal even faster. One of the most effective (and relaxing) tools? Sauna therapy.
Saunas have been used for centuries to promote detoxification, relaxation, and overall health. But for women struggling with burnout, anxiety, and sluggish liver function, the benefits go even deeper. Let’s talk about why sauna use can be a powerful addition to your wellness routine—especially if you’re working to restore your liver health.
How Does a Sauna Work?
A sauna creates heat through either electric, wood-burning, or infrared sources. This heat raises the body’s core temperature, triggering sweating and promoting circulation. The process helps with detoxification, relaxation, and overall well-being.
Your liver detoxifies harmful substances, processes hormones, and regulates energy levels. If your liver is sluggish, you might experience:
✔ Chronic fatigue and brain fog
✔ Hormonal imbalances and mood swings
✔ Skin issues like acne or rashes
✔ Digestive discomfort and bloating
✔ Increased anxiety and irritability
Related: Why it’s time to stop ignoring your greatest ally: Your liver
How Sauna Use Supports Liver Health & Detoxification
Focusing on both nutrition and strategic lifestyle habits like sauna therapy, you can give your liver the support it needs to function optimally liver has the massive job of filtering out toxins every single day.
In practice, I have specifically seen great results of sauna use for those who are able and willing to use this form of therapy in addition to nutritional changes. Sauna use enhances detoxification in several ways:
1. Sweating Eliminates Toxins–
Your skin is one of your body’s major detox pathways. Through sweating, your body can eliminate heavy metals, chemicals, and metabolic waste—reducing the load on your liver. Infrared saunas, in particular, help release deeper-stored toxins at a cellular level.
2. Improves Circulation & Lymphatic Drainage
Good circulation is key for nutrient delivery and waste removal. Sauna use increases blood flow, allowing your body to transport oxygen and nutrients more efficiently while flushing out toxins that contribute to sluggish liver function.
3. Reduces Stress & Supports the Nervous System
Your liver and nervous system are closely connected. Chronic stress increases inflammation and places extra strain on the liver’s ability to detoxify. Sauna sessions help activate the parasympathetic nervous system (your “rest and digest” mode), promoting relaxation, lowering cortisol levels, and supporting better mental clarity. This specifically I hear very often for those who incorporate sauna therapy into their healing routine.
Related: The stress sleep cycle and how to fix it
4. Enhances Mitochondrial Function & Energy Levels
If you’re constantly exhausted, your mitochondria (your cells’ energy producers) might be struggling. Sauna use boosts mitochondrial function, helping to improve energy production and reduce the feelings of fatigue that often come with burnout and liver sluggishness.
Who Should Be Cautious with Sauna Use?
While sauna therapy is incredibly beneficial for many, it’s not for everyone—especially if you struggle with extreme fatigue, low mineral levels, or poor adrenal health.
This with the following symptoms should be cautious of sauna use:
✔ Lightheadedness when standing up too quickly
✔ Dizziness or feeling faint during workouts
✔ Chronic exhaustion or migraines that worsens after sweating or heat exposure
✔ Difficulty retaining minerals or frequent electrolyte imbalances
Sauna therapy places an additional demand on your adrenal system and mineral reserves, which can worsen symptoms if your body isn’t yet strong enough to handle it.Your priority would first be to focus on restoring adrenal health, stabilizing blood sugar, and replenishing minerals before incorporating sauna use into your routine. Once your body is more resilient, you’ll be able to tolerate and benefit from it without further depletion.
Types of Saunas: Which One Is Right for You?
The simple answer is, which ever one is available to you! However, maybe you’re searching which to invest in or you’re looking at local sauna drop in use and want some criteria to help navigate the different models available.
For you, check out this simplified list to help you choose the best option for your needs and lifestyle:
While tradition dry heat saunas used to be the norm, more gyms and wellness centers are now offering infrared saunas also.
1. Traditional Dry Sauna (Finnish Sauna)
✔ Uses heated rocks to provide heat
✔ Provides high temperatures (160-200°F)
✔ Promotes deep sweating and circulation
❌ Requires a dedicated space and higher energy use
❌ Can be overwhelming for those sensitive to heat
2. Infrared Sauna
✔ Uses infrared light to heat the body directly
✔ Operates at lower temperatures (110-140°F), making it more tolerable
✔ Penetrates deeper into tissues, enhancing detoxification
✔ Can be installed in homes with minimal space requirements
❌ May take longer to induce sweating compared to traditional saunas
3. Sauna Blanket + Portable Sauna Pod
✔ Compact and budget-friendly option ($200-$600)
✔ Uses infrared heat to provide detoxification benefits
✔ Great for home use with minimal space
✔ Ideal for those who dislike full-body enclosures
❌ Less immersive experience than full-sized saunas
❌ Can feel restrictive if you’re claustrophobic
❌ Some have expressed frustration with seeing the unit clean
5. Outdoor vs. Indoor Saunas
- Outdoor Saunas: Great for those with space and enjoy the added benefit of fresh air exposure. Typically more expensive and requires installation.
- Indoor Saunas: More accessible for home use and available in infrared or traditional styles. Easier to maintain but requires a dedicated room or space.
Check out these videos on how to build your own outdoor sauna
Frequently Asked Questions About Sauna Use
Can Sauna Help You Lose Weight?
Technically, sauna use does provide temporary weight loss due to sweating, they are not a direct fat-loss tool. However, they can support weight management by improving circulation, reducing stress (which impacts weight gain), and promoting detoxification.
Sauna vs. Steam Room – Which is Better?
- Sauna Benefits: Better for deep tissue relaxation, improving circulation, and detoxification through sweat.
- Steam Room Benefits: Excellent for respiratory health, hydrating the skin, and loosening mucus in the airways.
The best choice depends on your personal health goals and tolerance to dry vs. humid heat.
Or, if you’re like me- I alternate. But I can only do steam room on days I’m up for washing my hair!
Can a Sauna Help with a Cold or Sinus Infection?
Yes, using a sauna may provide relief from cold symptoms by helping to open nasal passages, loosen mucus, and improve circulation. In this case, If a steam room is available- this may be your best possible option. However, if you have a fever or feel extremely weak, it is best to rest and hydrate rather than use a sauna.
How to Pair Sauna Use with Nutrition for Maximum Benefit
✔ Prioritize Liver-Loving Foods: Focus on whole foods rich in antioxidants and sulfur compounds, like leafy greens, beets, cruciferous vegetables, and healthy fats.
✔ Hydrate Well: Sweating depletes minerals, so drink filtered water and consider replenishing with electrolytes or coconut water.
✔ Support Detox Pathways: Pair sauna sessions with gentle movement (like walking) and deep breathing to encourage lymphatic flow.
✔ Time It Wisely: Sauna use is best post-workout or in the evening to promote relaxation and deeper sleep.
✔ Start Slow: If you’re new to saunas, begin with short 10-15 minute sessions and gradually increase time as your body adjusts.
Note* If you are experiencing regular constipation, you may be best to first focus on improving your digestive processes first and getting that detoxification pathway open before working on sauna therapy*
Related: How to avoid vacation constipation
Curious about how to personalize your approach to burnout recovery and liver support? Let’s chat! Book a free consultation with me, and let’s create a plan that works for your body and lifestyle.
Your health doesn’t have to feel like a struggle. Let’s simplify it together.
*This post contains affiliate links, which means I may receive a small commission at no extra cost to you. I do not recommend products that I have not personally vetted.*
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