When menopause symptoms strike, a supplement is often the first thing many women reach for. But if a sauna could act as your “natural supplement,” which path would you choose?
What is Menopause?
Menopause, and the roughly ten-year transition known as perimenopause, is a time when estrogen levels decline sharply. This shift often throws the autonomic nervous system out of balance, leading to various symptoms.
- Vasomotor Symptoms: Hot flushes, night sweats, and heart palpitations.
- Mental Symptoms: Irritability, anxiety, insomnia, and low mood.
- Physical Symptoms: Constant exhaustion, joint pain, and metabolic slowdown
Why the Sauna is Your Best Ally
Sauna therapy is gaining recognition as a “natural therapy”—a way to balance the body and mind during hormonal shifts without relying solely on medication.
- Tuning the Nervous System Alternating between the sauna and a cool-down (or fresh air) stimulates the autonomic nervous system. This helps train the body’s temperature regulation, supporting you against the root cause of hot flushes.
- The Release of “Happy Hormones” Heat exposure triggers the release of endorphins and dopamine. This can lift that “unexplained low mood” and provide deep relaxation.
- Boosting Metabolism and Insulin Sensitivity Heat activates “Heat Shock Proteins” (HSPs), which help your cells process glucose more efficiently. This supports metabolic health and helps prevent weight gain and cardiovascular issues.
- Transforming Sleep Quality The temporary rise in core temperature followed by a steady drop before bed helps you fall asleep faster and reduces the “middle-of-the-night” wakefulness.
The NHS recommends “regular exercise,” “relaxing activities,” and “plenty of rest” as key ways to manage symptoms. The sauna is a rare sanctuary that hits all three markers. Even on days when intense exercise feels like too much, it provides a gentle metabolic boost while soothing anxiety and irritability.
Find out more about menopause on the NHS website：https://www.nhs.uk/conditions/menopause/
Smart Sauna Habits: Safety First
During this transition, your body is more sensitive. A “gentle-first” approach is essential.
- Hydrate More Than You Think: Hormonal shifts make you more prone to dehydration. Drink water before, during, and after your session.
- Choose Mild Heat: High temperatures can be taxing. Start with a milder setting (around 80°C) or a steam room to see how your body responds.
- A Note on HRT Patches: It is best to avoid wearing Hormone Replacement Therapy (HRT) patches in the sauna. The heat can increase the rate of transdermal absorption, potentially releasing more medication than intended. Consult your GP if you are unsure.
- Listen to Your Intuition: Forget the “sauna rule.” If you feel dizzy or overwhelmed, leave and rest immediately. The best session is the one that feels right for you.
Summary
Menopause isn’t a “downhill” phase—it’s a Golden Era for self-care. Incorporating a regular sauna habit is more than just sweating; it’s an opportunity to reconnect with yourself.
By stepping away from your daily roles and spending time simply as “you,” you provide your body and mind with the luxurious support they need to navigate this transition with strength and calm.
