Menopause may be a natural part of life, but that doesn’t mean you have to just grit your teeth and bear it. With more women turning to holistic wellness tools, daily sauna use is emerging as a science-backed way to take back control.
If you’re among the 13 million women in the UK navigating perimenopause or menopause, chances are you’ve experienced some of the common symptoms — weight gain, hot flushes, restless nights and anxiety.
And if you’ve ever left your GP appointment feeling like real help is frustratingly out of reach, you’re not alone. A Newson Health survey found that 44% of women had to wait a year or more to access hormone replacement therapy (HRT) after seeing their doctor.
But while medical support is essential, there’s growing buzz around a natural, soothing therapy that could offer surprising relief from a range of menopause symptoms: the humble sauna.
According to research from the University of Massachusetts, daily sauna use may not only help regulate weight during menopause, but also improve sleep, balance mood and even support heart health.
L360 spoke with Brian Clarke, wellness expert at UK Saunas and Ice Baths, to explore why heat therapy could be a game-changer for women in midlife — and how to get started safely.
Read more: 5 best exercises for menopause and beyond
How saunas can help ease menopause symptoms
There are six core menopause symptoms that can be treated with a trip to the sauna, ranging from the physical to the psychological.
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Boost metabolism and support weight management
Weight gain during menopause is incredibly common, thanks to hormonal changes that slow metabolism and increase fat storage. But saunas could offer a natural metabolic reset.
“Regular sauna use activates heat shock proteins and mimics the effects of moderate exercise by raising your heart rate and core temperature,” says Brian. “This can lead to a modest increase in calorie burn — even after your session ends.”
He also notes that saunas may improve insulin sensitivity, helping to regulate blood sugar and reduce cravings, both of which can make it easier to maintain a healthy weight over time.
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Fight hot flushes
“As oestrogen levels drop, your body’s internal thermostat can go haywire,” says Brian.
Cue the dreaded hot flushes and night sweats. Infrared saunas may help by gently supporting hormone levels and training the body to adapt better to heat fluctuations. Over time, this could mean fewer and less intense episodes.
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Sleep like you used to
Sleep disturbances are one of the most frustrating menopause symptoms — but sauna use might help.
“Evening sessions help to relax the body and calm the nervous system,” says Brian. “The heat lowers cortisol levels and boosts endorphins, setting the stage for a deeper, more restful night’s sleep.”
Read more: I tried 9 hacks to fall asleep — here’s what happened
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Ease anxiety and mood swings
From mood dips to full-on anxiety spirals, hormonal changes can take a toll on your mental wellbeing.
The sauna’s warming effect isn’t just comforting — it’s backed by science. “Regular sessions may help release serotonin, the brain’s natural mood stabiliser, much like exercise does,” Brian explains.
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Strengthen your heart and bones
With oestrogen in decline, the risk of heart disease and bone density loss rises. Sauna sessions can act like a gentle cardio workout, improving circulation and lowering blood pressure.
“There’s even some early research suggesting sauna heat may boost blood flow to bones, supporting strength and density,” Brian notes.
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Soothe joints and revive skin
Aches and stiffness in your joints? You’re not imagining it — menopause often comes with musculoskeletal complaints. Saunas help relax muscles and improve circulation, making movement and exercise feel easier.
The heat also stimulates collagen production, helping to restore elasticity and glow to menopausal skin.
Read more: 5 natural & holistic treatments for menopause (with or without HRT)
How to use a sauna safely and effectively
Ready to step into the heat? Here’s Brian’s expert advice for beginners:
- Start with 15-minute sessions at 43C to 54C.
- Build gradually, working up to 20-30 minutes, three to four times per week.
- Drink plenty of water before and after each session.
- Listen to your body: if you feel dizzy or uncomfortable, cut the session short.
- Check with your GP if you have underlying health conditions.
“Consistency is key,” Brian says. “Over time, a regular sauna routine can complement other lifestyle strategies and significantly ease the menopausal transition.”
Feature image: Freepik
