Saunas for Heart, Mind and Soul
With it being Valentine’s Day tomorrow, I thought I’d share an open love letter to the sauna experience – best shared with friends and/or your lover (and not just on Valentine’s Day)!
I wrote about how heat therapy is a part of my longevity and vitality toolkit in my ‘Doing It Differently’ blog here, and I wanted to build on it, as the sauna experience is so much more.
Yes, they’re good for us on a physiological basis, but they are also good for the soul, especially when shared with the ones you love.
Over the last few years, the UK has seen more and more outdoor saunas pop up – perched by the sea, tucked into secret woodland clearings and overlooking lakes and lochs. Previously tucked away in hotel spas or top-end gyms, these beautiful wooden structures surrounded by nature at its best, offer a sense of return to something both ancient and physiological.
The original Finnish sauna outdoor tradition has existed for centuries as both a health ritual and a space for communities to gather and socialise – and I, for one, am delighted to welcome this outdoor tradition to the UK. And over the last couple of years I’ve been sampling them around Winchester, on the south coast in Dorset, and on the bonnie banks of Scotland – with a short summary of my top ten below… (pictured here last night with Paul at the latest arrival to the Winchester scene – The Sauna Works, Jolly Moon Farm).
So here, I am openly declaring my love for the sauna experience. Not because it is The New Trend, but because it is one of those rare practices that feels both indulgent and deeply beneficial for mind, body and soul.
Good for Hearts and Minds
Saunas pack a wellbeing punch. And, when so much about wellbeing can feel like really hard work, it’s a bonus when the ‘activity’ is an experience to enjoy rather than endure…
I intuitively felt saunas were good for me when I started out a couple of years ago – going for the experience rather than for the wellbeing benefits. And then, I began reading the research and listening to experts like Dr Rhonda Patrick and Dr Stacy Sims, and the science backed up what I felt intuitively.
So, let’s look at the research… (skip ahead to the recommends if this is not for you!)
Over the past decade, some of the most widely cited research on sauna use has come from long-term Finnish studies led by Professor Jari Laukkanen. Following thousands of adults over many years, these studies – published in journals including JAMA Internal Medicine and Age and Ageing – found that people who used a sauna regularly had lower rates of cardiovascular disease, stroke and dementia compared with those who used it only occasionally. The benefits appeared to increase with frequency, but importantly, even moderate use (a few times per week) was associated with better heart and brain outcomes than infrequent use. These studies don’t prove that sauna bathing directly prevents disease, but the consistency of the findings has made researchers consider seriously the idea that regular heat exposure may support both cardiovascular function and long-term cognitive health.
For women, this matters profoundly and it might once again be linked to perimenopause. Heart disease remains our leading cause of death, and risk accelerates during perimenopause as oestrogen’s protective effects on blood vessels begin to decline. Sauna bathing raises heart rates, improves circulation and appears to support blood vessel flexibility. As Dr Rhonda Patrick tells us – it’s like a passive form of cardiovascular training. It is not a substitute for movement, but it is powerful in combination with, particularly in midlife when vascular health becomes increasingly important. Dr Patrick tells us also that the benefits increase when you sauna immediately after a workout… something I’ve yet to do.
And when we consider that perimenopause is increasingly understood as a neurological transition — with oestrogen playing a role in brain energy metabolism, mood regulation and thermoregulation — supporting vascular flow and cellular resilience begins to feel less like luxury and more like a good longevity strategy.
On the cognitive side of things, Dr Patrick has spoken in depth – including on the Tim Ferriss Show and through her FoundMyFitness platform – about how sauna usage activates heat shock proteins, which she describes as part of the body’s built-in repair system. These proteins help protect cells under stress and may reduce the accumulation of damaged proteins linked to neurodegenerative disease (e.g. Alzheimer’s). She also highlights research suggesting that sauna use can increase levels of brain-derived neurotrophic factor (BDNF), a molecule that supports learning, memory and overall brain resilience.
While much of the research so far has been conducted on mostly men, exercise physiologist Dr Stacy Sims explains that women respond differently to environmental stressors than men. While extreme cold immersion has had a lot of focus over the last 10 years+, Dr Sims shares that women can experience a heightened stress response to very cold exposure without necessarily gaining the same metabolic adaptations seen in men – e.g. this isn’t ‘good stress’ if you’re not getting the adaptations. Heat, Dr Sims shares by contrast, is often well tolerated and may support vascular function and metabolic flexibility in ways that align more closely with female physiology – particularly during perimenopause. Listen to Dr Sims here talk about these female nuances on the Huberman Lab Podcast.
This doesn’t mean cold water therapy has no place – a brief sea dip alongside a sauna – I can confirm is exhilarating! But it does suggest that women do not need to endure really cold temperatures to build resilience, which happens for us more effectively through heat exposure. Phew! (pictured here after a dip with Paul at The Saltwater Sauna, at Sandbanks last October.)
There’s also loads of other benefits for mental health, for stress reduction and for building general resilience and immunity.
I don’t need any more convincing on the science of saunas – especially given my longevity and vitality goals and my risk factors (around vascular and cognitive disease).
Good for the Soul
This is where my love affair with the sauna started for me… if the science above doesn’t sell it, maybe this will?
There is something so nourishing about a sauna – when shared with others – even strangers who then become friends. The conversations I have in the sauna are always so interesting. The people you meet all have a similar passion for the sauna, but a different story to share. It’s a time to listen and learn from each other.
In Finland, saunas are much more about the communal experience, and the typical length of a sauna is apparently two hours – the experience is as much about the connecting with others as it is about connecting with yourself.
It’s also bonding stuff connecting with others in nature – braving a cold dip together in the sea after sweating the toxins out in the heat… (here we are pictured back at Sandbanks on New Year’s Day with Helena, photo courtesy of Siobhan).
So… here are ten of my favourite sauna experiences so far – in no particular order. I hope you will give them a go, if you haven’t already.
My Top 10 Sauna Experiences
Each of these locations have their own charm, and hold special memories for me:
The Sauna Works, Jolly Moon Farm, Hampshire, 15 minutes outside Winchester – this is the newest arrival to the scene and as a lover of experiences, this is the most experiential of the saunas I’ve enjoyed so far! Founded by Ed, he has brought even more of the Finnish sauna experience to the UK with his ‘Whisking’ – it’s best experienced rather than described – involving birch tree leaves which are wafted around the sauna to circulate earthy smells and nutrients and then whisked over your body a bit like you’re in a car wash! It invokes all the senses to create an invigorating experience and it led to the best night’s sleep! Thank you Ed! We arrived on a beautiful starry evening (last night) and followed the twinkly lights and trail through the farm to the sauna whisking experience which we were lucky to enjoy alongside two other lovely locals – Emma and Jo.
The Salt Water Sauna, Lulworth Cove, Dorset – one of the most iconic of settings nestled into the Jurassic Coast. Paul and I visited in December and arrived during one of our winter storms. As we watched the enormous waves crash through into the cove, we were very relieved our session wasn’t until the next morning! We awoke to beautiful blue skies and after a delicious breakfast (and dinner the night before) at Lulworth Lodge, headed to our cosy sauna cabin overlooking the sea and Jurassic cliffs. With it’s ladder into the sea and it’s secluded location – this is probably the most special (and staying with the theme – romantic) of locations. We stayed the night at Lulworth Lodge who partner with The Salt Water Sauna to offer special sauna packages over the winter.
The Salt Water Sauna, Sandbanks, Dorset – a little further along the Dorset coast beyond Poole, this is probably my favourite of the locations with it’s soft white sand and it’s expansive sea and sky. With Mum around the corner in Poole, this is also pretty handy, so we’ve enjoyed this one the most of all of the saunas so far. Looking out of the sauna on a sunny day, it feels like you’re on a tropical island – and then you get out and experience the cold wind and sea! Life-affirming stuff! It was so fun to experience this on New Year’s Day with Siobhan as part of our ‘first dipping’ annual tradition (picture below!). I’ve yet to experience it when the beach is super busy, which might be its downside come the summer – but out of season, this one has my heart.
The Salt Water Sauna, Avon Beach, Dorset – completing the Dorset trio of beach locations for this Nordic brand, this one in Christchurch is right in the heart of it… nestled beside pretty beach huts and The Noisy Lobster, this is somewhere you can really make a day of it. People watching and being the subject of people watchers is to be expected here!
Tuhka Talo, Fallen Willow, Hampshire – this is a hidden gem tucked away 25 minutes outside of Winchester, near Stockbridge. The real appeal of this one, making it the envy of other Hampshire saunas is it’s lake for cold water dipping alongside the sauna. There is nothing like natural water to wash off the sweat and cool down and this is fresh water, so no salt either!
Tuhka Talo, Woodland Sauna, Hampshire – the sister sauna to Fallen Willow, this is another secret location embedded in the woods making it feel extra earthy and nourishing. While it doesn’t have any natural water to cool off in, the setting and set-up makes up for it – the sauna is extra big, and there’s plenty of space to shower and dip in a number of plunge pools. And it’s especially pretty at night time with its twinkly lights and wind chimes.
Wild Sauna at The Yard, Chilton Candover, Hampshire – it’s true that each of these sauna locations offer something different. I’ve been to this one a few times now and whilst it also doesn’t have natural water to dip in, it is situated on top of a hill overlooking the Candover Valley countryside. It feels spacious and liberating atop the hill overlooking the rolling hills. And the set up is smart – with its Brass Monkey cold plunge baths. This sauna packs a punch for serious sauna and cold water enthusiasts. And you can couple your visit with lunch at The Yard if you time your session right.
The Pumphouse Winchester, Hampshire – this was the first sauna experience I did when I came to Winchester and I’ve been back a number of times now for a number of reasons… it’s location is super handy for me as I live in Winchster, and as I’m currently a member at The Pumphouse, we also benefit from a discount. Its location is idyllic as it looks out over St Catherine’s Hill and one of the Itchen chalk streams. It’s just sad you can dip in the Itchen itself, but I understand why! This sauna experience also comes with a hot tub too. And, if you want to turn your sauna experience into a more celebratory one, you can enjoy a drink here too! If not a drink, then take advantage of their cafe for coffee and cake after your spa. And importantly, the staff are super friendly here too.
Soul Water Sauna, Granton, Edinburgh, Scotland – And now our sauna reviews turn to Scotland! Edinburgh is my second home – having grown up here it’s always fun to see how it has evolved by discovering new places and experiences on my visits. We enjoyed this location and experience in November last year when Paul and I went up for the rugby (Scotland versus The All Blacks – a nail bitting game!). Overlooking the Firth of Forth, we were fortunate for a sunny day and view, and we even braved a dip in the sea! I don’t think I’ll do that again though… This is a cool set-up and they serve a well-earned hot tea afterwards. I’m looking forward to returning next month with some school friends.
Loch Fyne Hotel & Spa, Inveraray, Scotland Sauna – And finally, from the east coast of Scotland to the west coast… the Thermal Experience at Loch Fyne Hotel and Spa was a really lovely one. Paul and I stayed overnight here and enjoyed the outside sauna and hot tub experience overlooking Loch Fyne. Our session was at twilight so we were able to enjoy the views of the loch before day turned into night. This is a more special experience – especially as you don’t share it with anyone else. We didn’t swim in the loch but it is possible for those that want that added experience.
So, there you have it – my top ten saunas – each offering a different setting, experience and atmosphere – but united by the science and benefits for heart, mind and soul.
So, this Valentine’s Day, my love letter goes to a practice that strengthens the heart, supports the brain, steadies the nervous system, and asks nothing more of me than to turn up and be present.
Happy Friday!
Happy Valentine’s Day x
Not The Mayo Clinic 