Sauna as part of a healthy winter routine

When icy winter winds sweep through the streets and the days are shrouded in early twilight, we long for solutions to get through this time of year in good health and without a care in the world. At this time of year, when nature is asleep and we are surrounded by frosty temperatures, we have a deep need for warmth and well-being. It's a time when we instinctively look for ways to harmonize body and mind and not only master the challenges of winter, but to take them on with joy and ease.
Why saunas are so valuable in winter
© saunazeit

Why saunas are so valuable in winter

Strengthening the immune system: Numerous scientific studies have repeatedly shown that regular visits to the sauna can make a significant contribution to strengthening the immune system. The intense heat of the sauna stimulates the production of white blood cells, which play a decisive role in the defense against pathogens. This strengthening effect on the immune system is particularly valuable in the winter months, when colds and flu are more common. A visit to the sauna is therefore not only a source of relaxation, but also an important part of a healthy lifestyle during the cold season.

Promoting mental health: The dark and short days of winter often bring with them the challenge of seasonal affective disorder (SAD), which affects many people. In this context, regular sauna baths can be an effective way to alleviate the symptoms of this seasonal mood disorder. The relaxing heat in the sauna stimulates the release of endorphins, the so-called happiness hormones, which play a key role in emotional well-being. This natural mood enhancement through sauna baths can contribute significantly to a more balanced state of mind, and thus considerably improve the quality of life in the winter months.

Skin care in winter: The dry and icy air of winter often poses a challenge to our skin, which is prone to dryness and irritation. Regular visits to the sauna can help here by deeply regenerating the skin. The soothing warmth of the sauna opens the pores, promotes the removal of impurities and intensively moisturizes the skin. This pampering program makes a significant contribution to strengthening the skin’s natural protective barrier, leaving it healthier and more radiant. A visit to the sauna is therefore not only a source of relaxation, but also an effective means of promoting skin health in the harsh winter months.

Sauna as part of daily life

Regularity: Start by setting a specific schedule for your sauna sessions, whether daily or weekly. This deliberate scheduling will help you develop a consistent routine that allows you to consistently reap the full benefits of sauna. Regularity is the key here: not only does it ensure that you can look forward to these beneficial moments, but it also maximizes the positive effects on your health and general well-being.

Choose the time of day: Many people appreciate a visit to the sauna in the morning to start the new day feeling invigorated and full of energy. Others prefer the calming atmosphere of the sauna in the evening to wind down at the end of the day and prepare for a restful night. You should experiment with different times to find out which time is most comfortable for your personal well-being and your daily rhythm. Choosing the right time can significantly enhance the positive effects of the sauna and contribute to an optimally harmonized lifestyle.

Combine with other activities: A visit to the sauna following a sporting activity can be extremely beneficial. The soothing warmth of the sauna has a targeted effect on stressed muscles, helps to alleviate muscle pain, and helps to speed up the recovery phase. This practice enables the body to regenerate more quickly, promotes blood circulation and supports the breakdown of metabolic products produced during training. A sauna session after sport is therefore not only a source of relaxation, but also an effective means of increasing physical regeneration and performance.

Optimal sauna use

Hydration: Adequate hydration before and after a sauna session is essential. Adequate hydration is crucial to compensate for the loss of fluids caused by the intense heat and to effectively regulate body temperature. This step is not only important for your overall health, but also to maximize the positive effects of sauna bathing. By drinking enough water, you will help your body to reap the full benefits of sauna bathing and ensure optimal well-being.

Listen to your body: Everyone experiences the heat of the sauna in their own individual way. It is important to listen to your body’s signals and leave the sauna immediately if you feel unwell. The most important thing is to recognize and respect your limits in order to avoid overexertion. Using the sauna consciously and according to your needs will ensure a safe and enjoyable experience that is beneficial to your well-being without putting unnecessary strain on your body.

Nutrition: Eating a balanced, light meal before going to the sauna can make a significant contribution to your overall well-being. By avoiding heavy, opulent meals and alcoholic drinks, you take the strain off your body and promote a more pleasant and effective sauna experience. Light food ensures that your body can concentrate on the heat and the associated processes without being burdened by heavy digestion. This makes every sauna visit a source of relaxation and revitalization, both for your body and your mind.

Cultural perspectives and rituals

Finnish sauna culture: In Finland, the sauna is much more than just a wellness facility; it is a deeply rooted part of the Finnish way of life. For Finns, the sauna is a place of rest and relaxation, but also a central meeting place for social interaction and family gatherings. A particularly fascinating aspect of Finnish sauna culture is the traditional ritual of immersing oneself in an icy lake or rubbing oneself down with fresh snow after a sauna session. This practice, which invigorates the body and refreshes the mind, is not only a demonstration of the robust Finnish way of life, but also a profound experience that unites body and nature in a unique way.

Russian banya: In Russia, the banya, a traditional form of sauna, is a fascinating symbol of wellness and culture. This unique sauna experience is characterized by the use of birch branches, an integral part of the banya ritual. These branches, affectionately known as veniks, are gently beaten against the skin, a process that effectively stimulates blood circulation and helps to deeply relax the muscles. This ritual, which is deeply rooted in Russian tradition, not only provides physical cleansing, but is also an expression of the connection between man and nature and symbolizes the Russian appreciation for natural healing methods and traditions.

Japanese onsen: In Japan, natural hot springs, known as onsen, represent a deeply rooted and enchanting tradition that nourishes both body and soul. These onsen, characterized by their mineral-rich composition, offer more than just relaxation; they are true oases of healing. Immersing yourself in these warm, natural waters is not just a bath for the body, but a purifying experience for the mind. This practice, which is deeply rooted in Japanese culture, reflects the country’s deep connection to nature and its healing power and offers a holistic recreational experience that is firmly anchored in the Japanese way of life.

Final thoughts

Incorporating the sauna into your winter habits can become a true oasis of wellbeing that offers far more than just relaxation. It is a holistic practice that nourishes and revitalizes both the body and the mind. This warming practice can become an anchor point in the cold months, providing a comforting sanctuary that not only relaxes the muscles but also calms the mind and enhances overall well-being. In the dark season, the sauna becomes a bright light of balance and renewal.


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