Does Sauna Lower Blood Sugar? Effect On Blood Glucose Explained

You’ve probably used the sauna for relaxation, detox, and even weight loss.

But did you know they can also help you regulate blood sugar levels?

You see, with diabetes on the rise across the country, people are looking for traditional ways to manage blood sugar. And research suggests that sauna bathing can not only help lower blood sugar but also improve insulin sensitivity. 

Now, before we move ahead, let me tell you saunas are in no way a substitute to medication.  However, they can be a great addition to your diabetes management plan.

In this blog, I will explain everything about sauna and blood sugar reduction. You’ll know:

• Whether or not does sauna lower blood sugar
• How heat exposure improves glucose metabolism
• The other benefits of sauna use for diabetics 

So, let’s get right into it.
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Key takeaways

• Saunas can lower blood sugar by improving circulation and glucose uptake in muscles.
  
• Heat shock proteins activated in saunas help reduce insulin resistance.
  
• Regular sauna use (3-4 times per week) supports better blood sugar regulation.
  
• Improved mitochondrial function boosts metabolism and energy levels.
  
• Sauna therapy is not a substitute for medication but complements diabetes management.

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Does sauna lower blood sugar?

For starters, saunas can indeed help lower blood sugar levels. 

How?

Well, heat exposure in the sauna increases blood circulation, allowing glucose to be absorbed more efficiently by your muscles and tissues. This process reduces the amount of sugar in the bloodstream. 

Plus, regular sauna use also improves insulin sensitivity. Meaning your body can use insulin more effectively, helping control blood sugar levels.

This is particularly beneficial if you’ve got type 2 diabetes or insulin resistance, as it improves glucose management. 

I’ve explained how this works in detail below. 
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How does sauna lower blood sugar levels?

To know how sauna helps lower blood sugar, let’s first understand how blood sugar works in our body.

When we eat, our body breaks down food into glucose, which enters our bloodstream. Then, insulin (a hormone that regulates blood sugar) helps move this glucose into our cells to be used for energy. 

Now, when you have type 2 diabetes, your body’s cells become less responsive to insulin. This is called insulin resistance where your body can’t use insulin as efficiently, leading to rise in blood sugar levels.

In a nutshell, insulin helps keep blood sugar balanced. And when insulin doesn’t work properly, the balance is disrupted and you experience high blood sugar levels.
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So what’s the role of sauna here ?

When you expose your body to heat, it triggers several biological effects. And one of those effects is an increase in blood flow. 

Here’s how it works:
The heat causes your blood vessels to dilate (or widen) and improves circulation. This helps nutrients, oxygen, and other important substances reach your cells more effectively. 
Interestingly, the increase in blood flow isn’t just good for your muscles as it also means your cells can take up glucose from the blood more easily.

This is important because improved glucose uptake means there’s less glucose circulating in the blood, which helps lower your overall blood sugar levels.

​Simply put, you step into a sauna, your body heats up, and it has the following effects:

Effect	How It Works	Impact on Blood Sugar
Increased Blood Flow	Heat causes blood vessels to expand, allowing blood to circulate faster and carry more oxygen and nutrients.	Better delivery of nutrients and oxygen to muscles, improving overall circulation.
Improved Glucose Uptake	Enhanced blood flow helps muscles take in more glucose from the bloodstream.	Muscles use glucose more efficiently, lowering the amount of sugar in the blood.

The result? Your insulin sensitivity improves!

If you use the sauna regularly, your body’s cells become more sensitive to insulin. Meaning they respond better to insulin’s signal to absorb glucose. 

This is especially helpful if you’ve got insulin resistance, which is the root cause of high blood sugar in type 2 diabetes.
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TL;DR, here’s how sauna helps lower blood sugar

• Insulin helps regulate blood sugar, but in type 2 diabetes, insulin resistance makes this process less effective.
• Heat from saunas boosts blood circulation, helping glucose get absorbed by your muscles and tissues more efficiently.
• This leads to lower blood sugar levels and improved insulin sensitivity.

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What are the other benefits of sauna for people with high blood sugar?

So far, you know how does sauna lower blood sugar and helps you manage sugar levels efficiently. 

But there’s more to sauna than just lowering sugar levels. 
In fact, if you have high blood sugar or are dealing with diabetes, sauna health benefits go beyond just lowering blood glucose levels.

Here are some other ways you can benefit from regular sauna sessions:

1. Heat shock proteins

Your body experiences a temporary heat stress when you enter the sauna. This activates special proteins in your cells called heat shock proteins (HSPs). 

These proteins help repair damaged cells and improve overall cell function. 

But here's the interesting part: HSPs also play a crucial role in improving glucose regulation.

Heat shock proteins help your body manage insulin resistance and improve your ability to process glucose. This makes it easier to control blood sugar levels.
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2. Long-term blood sugar control

For those of you with high blood sugar or diabetes, HbA1c is a crucial blood test that measures the blood sugar levels over the past two to three months. 

And it is essential to keep HbA1c levels in check to prevent the complications of diabetes. 

Now, regular sauna use helps reduce HbA1c levels, making it a excellent for long-term blood sugar control.
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3. Better mitochondrial health

Another benefit of sauna use for those with high blood sugar is its positive effect on mitochondrial health. 

Mitochondria are the powerhouses of your cells, and they’re responsible for producing energy. And increased mitochondrial function makes your body use glucose more efficiently.

Now, when you use the sauna regularly, it improves mitochondrial function and helps boost your metabolism, improve fat-burning capabilities, and increase overall energy levels.
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4. Weight loss

Weight loss is crucial when it comes to managing diabetes. That’s because excess body fat makes it harder for your body to manage blood sugar. 

Spending time in a sauna can alone burn between 500 to 1,000 calories per hour, depending on the temperature and duration of the session. 

And although this isn't a substitute for exercise or a balanced diet, it can certainly help boost your weight loss efforts.
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In short, here are all the extra benefits of sauna for people with high blood sugar:

Benefit	How It Helps with Diabetes
Heat Shock Proteins	Activated by heat, they help improve cellular function and insulin sensitivity.
Long-Term Blood Sugar Control	Regular sauna use can reduce HbA1c levels for better blood sugar management.
Mitochondrial Health	Boosts energy metabolism and glucose efficiency, improving fat burning.
Weight Loss	Saunas burn calories and support weight loss, which helps manage insulin resistance.

Conclusion

As you can see, sauna does help lower blood sugar naturally and supports your overall health.

It isn’t a substitute to medication, but it complements it for sure by improving circulation, boosting metabolism, and activating beneficial heat shock proteins.

Got more questions about sauna and blood sugar or want a home sauna for everyday use?
You can get in touch with us!

At Steam and Sauna Experts, we are seasoned sauna installation experts with hands-on experience installing some of South Florida’s finest saunas. 

Also, our e-commerce store features sauna equipment and accessories from industry-leading manufacturers like Amerec, Mr Steam, Delta, Finnmark, and more. 

In short, we’ve got all your home sauna needs covered on a budget.
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FAQ about sauna and blood sugar

​Does sauna lower blood sugar? 
Yes, saunas can help lower blood sugar levels. The heat from the sauna boosts blood circulation, which helps your body’s cells absorb glucose more effectively. 
Regular sauna use also activates heat shock proteins, which improve cellular repair and reduce insulin resistance. 
Over time, these effects can contribute to better blood sugar regulation, especially for those managing type 2 diabetes.


How does sauna use affect insulin resistance?
The heat activates heat shock proteins, which improve cellular repair and metabolism. These proteins also play a role in improving insulin sensitivity, meaning your body can use insulin more effectively to regulate blood sugar levels.


Does sauna raise blood sugar? 
No, sauna use doesn't raise blood sugar. 
In fact, the heat from saunas can help lower blood sugar levels by improving blood flow and glucose uptake in muscles. 
This can improve insulin sensitivity and blood sugar regulation, especially in people with type 2 diabetes.


How often should I use a sauna to control my blood sugar?
I suggest you use the sauna 3-4 times a week, with each session lasting around 15-30 minutes.
This frequency has shown the best results in studies related to blood sugar control. 
Also, timing your sauna sessions in the late afternoon or evening might help with fat loss and glucose regulation.


Can I use a sauna if I'm on insulin?
If you're on insulin, it's essential to exercise caution when using a sauna. The heat from the sauna might lower your blood sugar more quickly, and even lead to hypoglycemia (low blood sugar). 
Always consult with your doctor before combining sauna use with insulin therapy.


Are there any safety precautions I should take when using a sauna for blood sugar management?
Yes, there are a few important safety tips to keep in mind. Here are some of them:

• Stay hydrated before, during, and after your sauna session.
• If you're new to saunas, start with shorter sessions (around 10-15 minutes) to see how your body responds to the heat.
• Listen to your body, and if you feel dizzy or lightheaded, exit the sauna and cool down.
• Sauna therapy should complement your existing diabetes treatments and not replace them. 

Can fasting and sauna work together for better blood sugar control?
Yes, combining fasting and sauna use can enhance blood sugar control and fat loss. 
Fasting naturally lowers insulin levels, and using a sauna during a fast can accelerate fat burning and improve glucose metabolism. 
However, it's essential to monitor how your body responds, especially if you have diabetes, as fasting and heat therapy may lower blood sugar levels more quickly.


How long does it take to see results in blood sugar levels from using a sauna?
While individual results may vary, studies suggest that consistent sauna use (about 3 sessions per week for 15-30 minutes) can start showing noticeable effects on blood sugar levels in just a few weeks. 
For long-term benefits, such as reducing HbA1c (the marker for long-term blood sugar control), it can take a few months of regular sauna use.


Is sauna therapy suitable for everyone with diabetes?
People with type 2 diabetes can benefit from sauna therapy, but it's essential to consider your health conditions. 
If you have heart problems, circulatory issues, or are pregnant, consult your doctor before using a sauna. 


Does infrared sauna lower blood sugar better than traditional saunas?
Infrared saunas are often considered the most beneficial for blood sugar management, as they penetrate deeper into the body and lead to better circulation and cellular healing. However, traditional saunas can also provide similar benefits. 
Also, if you are using an infrared sauna, keep its dangers in mind and follow the best practices for safety.