Inflammation is the body's natural defense against infection and injury. But when it becomes chronic, it can actually cause harm and contribute to a wide range of diseases, including cardiovascular disease, autoimmune disorders, diabetes, and depression. Fortunately, recent research shows that diet, exercise, sleep, stress management, and sauna use can play an important role in an anti-inflammatory lifestyle.
At Sauna House, we meet people every day who use saunas and sauna steams as part of their strategy to create physical and mental balance. In this post, we take a closer look at what an anti-inflammatory lifestyle entails, and how heat and rituals can help support the body's natural ability to heal and restore itself.
What is an anti-inflammatory lifestyle?
An anti-inflammatory lifestyle is about reducing the stresses that keep the body in a constant state of alert, and instead supporting the processes that reduce inflammation, promote recovery, and strengthen the immune system.
The main building blocks are:
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Diet: Focus on vegetables, fruits, berries, fatty fish, nuts, seeds, whole grains, and spices like turmeric and ginger. Avoid ultra-processed foods, sugar, alcohol, and omega-6-rich oils.
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Exercise: Regular, moderate exercise reduces inflammation and strengthens the body's systems.
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Sleep: Lack of sleep disrupts the body's ability to regulate inflammatory conditions.
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Stress reduction: Chronic stress keeps the body in constant combat readiness and increases inflammation levels.
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Heat and cold: Thermal impulses, such as from saunas and cold water, have been shown to have an anti-inflammatory effect.
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Sauna and inflammation: What does the research say?
Several studies have shown that regular sauna use can reduce inflammatory markers in the blood. One of the most cited is a Finnish study (Laukkanen et al., 2015), which showed that men who went to the sauna 4-7 times a week had a lower risk of cardiovascular disease, dementia and early death, compared to those who only used the sauna once a week.
Heat from the sauna:
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Dilates blood vessels and improves circulation.
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Increases the production of heat shock proteins (HSP) , which repair cells and reduce inflammation.
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Stimulates the parasympathetic nervous system , which causes the body to switch from stress (fight-or-flight) to calm and recovery (rest-and-digest).
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Promotes sweating , which is a natural cleansing mechanism.
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How saunagus enhances the effect
In sauna steam, heat is combined with aromatherapy. When the steam master pours water with essential oils over the red-hot stones and distributes the steam throughout the room, both body and mind are stimulated.
Many of the oils used in sauna massage have proven anti-inflammatory, antibacterial and soothing properties. They support breathing, help calm anxiety and promote deep relaxation.
Sauna as stress reduction
Stress is one of the most underestimated sources of chronic inflammation. When we are constantly mentally overworked, the body secretes stress hormones like cortisol, which in excessive amounts increase inflammation levels.
Regular sauna and sauna steam:
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Lowers heart rate and blood pressure
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Promotes a sense of calm and control
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Creates space for presence and contemplation
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Allows the body to recover
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For many, the sauna becomes a space of freedom. A place without screens, demands and noise, and that freedom is often the key to getting the body to switch to a more anti-inflammatory state.
How you can combine diet and sauna in practice
If you want to work more purposefully with an anti-inflammatory lifestyle, you can think of sauna and diet as two sides of the same coin:
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Start the day with anti-inflammatory tea (e.g. ginger and turmeric) and a green smoothie.
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Go to the sauna 2-4 times a week, preferably in combination with cold water.
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Prioritize sleep and calm meals with green ingredients, fish and healthy fats.
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Use saunagus as a regular ritual for both physical and mental balancing.
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Avoid alcohol and sugar on the days you use the sauna to give your body the best conditions for recovery.
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Sauna House as support for your anti-inflammatory lifestyle
At Sauna House in Nordhavn, we have created a space where you can completely relax and support your body in finding its balance again. Our saunas, daily gus sessions and cold baths are all designed to strengthen your natural healing processes, and function as an active part of a lifestyle based on calm, recovery and wholeness.
An anti-inflammatory lifestyle is not about perfection, but about conscious choices. Small, repeated actions, like a nutritious diet, deep breathing, and regular sauna experiences, can collectively make a noticeable difference in your energy, mood, and health.
The heat from the sauna is not only pleasant, it is healing. When you combine it with presence, breathing and the right scents, you will not only get sweaty, but also a body in better balance.
