Can a sauna really help cramps? Find out the surprising ways heat can banish period pain. Get practical tips inside.
Menstrual cramps are a frustrating reality for many women. The squeezing pain, bloating, and overall discomfort can make that time of the month a challenge. While over-the-counter medications are common, there’s a growing interest in natural relief options.
Surprisingly, the relaxing environment of a sauna may offer a way to ease the discomfort of your period. Saunas provide more than just a luxurious escape; they have the potential to reduce menstrual cramps through increased blood flow, muscle relaxation, and mind-body benefits.
Five ways a sauna can soothe menstrual cramps:
- Increased Blood Flow: The heat of a sauna improves circulation. This helps your body fight inflammation, deliver oxygen and nutrients to tissues, and ease cramping.
- Muscle Relaxation: Its heat helps loosen tense muscles, including those in your abdomen. Relaxed muscles often mean less intense menstrual cramps.
- Endorphin Release: It stimulate your body to release endorphins, which act as natural painkillers and reduce discomfort associated with cramps.
- Stress Reduction: Stress can worsen cramps. It offers a calming, quiet escape that can lower stress levels and provide relief.
- Improved Sleep: Poor sleep can make cramps feel worse. It may help promote better sleep quality and reduce overall period discomfort.
Sauna for Menstrual Cramps
Study shows infrared sauna use reduces menstrual cramps in women. The study participants reported significantly decreased pain and discomfort after just one session.
Study published in the journal Pain Medicine found that regular sauna use was associated with a reduction in menstrual cramps in women with chronic pelvic pain. The study participants reported that their cramps were less severe and less frequent after a few weeks of sauna use.
While sauna use is generally safe for most women, there are a few things to keep in mind if you are considering using it to relieve menstrual cramps.
A Natural Way to Help Period Cramps
A sauna is a hot room (think around 80-100 degrees Celsius) where you sit and relax. People have used saunas for a long time to help with different health problems, including those pesky period cramps.
The heat from a sauna can relax your muscles, get your blood flowing better, and reduce swelling – all things that can make cramps less painful.
Many women find that sitting in a sauna makes their period cramps less intense and shorter. It also provides a relaxing break to help reduce stress, which might also ease your cramps.
Important: While saunas sound awesome, they won’t cure your cramps and might not work the same for everyone. There are also some things to be careful of when using a sauna, especially if you have health issues or are pregnant. For more about Sauna Time During Your Period.
It’s always best to check with your doctor before trying a sauna for your cramps.
How Saunas Can Help with Period Cramps
Heat feels good when you have cramps! Saunas use heat to help in a few ways:
- Relaxing muscles: Heat helps those tense muscles in your belly chill out, which can make cramps feel less painful.
- Better blood flow: Saunas get your blood moving faster, which can help your uterus and ease cramps.
- Natural painkillers: Your body releases its own painkillers (called endorphins) when you get nice and warm in a sauna.
Benefits of using a sauna for cramps
There are lots of good reasons to try a sauna when cramps hit:
- Less tension: Saunas help you relax, and relaxed muscles usually mean less painful cramps.
- Bye-bye pain: Sauna heat makes your body release those good painkillers, easing your cramps naturally.
- Blood flow boost: Better blood flow to your whole body (including your uterus!) can make your cramps shorter and less intense.
- Chill vibes: Saunas can help melt away stress, which also helps ease cramps for some people.
Overall, saunas can be a great natural way to fight period cramps. They help with pain, get your blood moving, and give your mind and body a break from the stress.
Does Science Say Saunas Help Cramps?
There isn’t a ton of research focused only on saunas and period cramps. However, some studies suggest saunas might offer benefits:
- 2015 Study: Researchers looked at women who used a sauna twice a week for a month. These women reported less period pain and even needed less pain medication.
- PCOS Study: Women with a condition called PCOS (which can cause bad cramps) found that regular sauna use reduced their pain over a few months.
Sauna Safety: Things to Know
Saunas can be great, but it’s important to use them safely:
- Drink up: Water is your friend! Drink plenty before and after the sauna so you don’t get dehydrated.
- Time and heat matter: Don’t stay in too long (10-20 minutes is usually good) and don’t make it too hot. Your sauna should have guidelines for this.
- Talk to your doctor: If you have any health problems (like heart issues, diabetes, etc.) or if you’re pregnant, ask your doctor if it’s okay to use a sauna.
- Sensitive skin?: Some people find the heat irritates their skin. If it bothers you, stop and check with a doctor.
- Cool down time: Don’t go from super hot to super cold right away. Cool down gently after your sauna session.
If you follow these tips, saunas can be a safe and relaxing way to try and ease those cramps. Always listen to your body – if something feels off, stop!
Sauna Safety Rules
- Doctor’s check-in: If you have any health conditions (like heart problems or diabetes) or are pregnant, talk to a doctor before trying a sauna.
- Water is key: Drink lots of water before and after your sauna session to stay hydrated. Not drinking enough can make you feel sick.
- Don’t overdo it: Follow instructions for how long to stay in (usually around 10-20 minutes) and how hot it should be.
- Comfy clothes: Wear loose stuff that won’t feel tight. Avoid jewelry too, it can get too hot.
- Use towels: Put a towel down where you sit or lie to protect your skin from getting burned.
- Cool off slowly: Don’t jump straight into a cold shower after. Let your body cool down bit by bit.
- Skip the drinks (and drugs): Don’t use a sauna if you’ve been drinking alcohol or taking drugs. These can mess with your body’s temperature control.
Sauna Tips for Specific Health Concerns
- High Blood Pressure: Talk to your doctor first! You’ll need to keep a close eye on your blood pressure during and after the sauna. Skip it if your blood pressure is high.
- Heart Disease: Again, check with your doctor. Saunas make your heart beat faster, which could be risky depending on your specific heart condition.
- Diabetes: Saunas can make your blood sugar drop, so be sure to check your levels before and after.
- Pregnancy: Saunas are a no-go when pregnant. They can be harmful to the baby.
- Sensitive Skin: Start with a lower heat and shorter time in the sauna to see how your skin reacts. Watch out for any irritation.
- On Medications?: Some medications make it harder for your body to control its temperature. Ask your doctor if the sauna is safe while on your meds.
More Ways to Naturally Fight Cramps
Besides saunas, there are other natural ways to tackle period cramps:
- Get moving: Regular exercise helps blood flow and releases natural painkillers in your body.
- Eat smart: Things like omega-3 fats (think fish) can help. Cut down on caffeine and alcohol, those can make cramps worse.
- Herbs to try: Some people find ginger, turmeric, or cinnamon help ease their cramps.
- Warm it up: Just like a sauna, hot water bottles, heating pads, or a warm bath can soothe those achy muscles.
- Acupuncture: This ancient technique of placing thin needles into specific spots on the body can improve blood flow and reduce inflammation.
- Massage: Focusing on your belly area can promote blood flow and help muscles relax.
Combo Power: The Best Approach
Try combining some of these natural remedies for even better results:
- Sauna time + healthy food changes
- Exercise + a warm bath or heating pad
- Talk to your doctor about adding herbs
- Acupuncture or massage therapy added to your sauna routine
Visit For more reading about Healing in Style by Hot Tub Patio and more information about Saunas.
Final Words:
A sauna can be a natural and effective way to alleviate menstrual cramps. A sauna’s heat therapy can help reduce pain and discomfort, promoting relaxation and detoxification.
We encourage women who suffer from menstrual cramps to consider incorporating sauna sessions into their self-care routine.
Common Queries:
Q. Is sauna therapy safe for women with menstrual cramps? Yes, sauna therapy is generally safe for women with menstrual cramps. However, it’s essential to follow proper safety precautions, such as staying hydrated and avoiding alcohol before and after your sauna session.
Q. How often should I use a sauna for menstrual cramps? The frequency of sauna sessions for menstrual cramps will vary depending on the individual. Some women may benefit from daily sessions, while others may find that weekly or bi-weekly sessions are sufficient.
Q. Can sauna therapy replace the medication for menstrual cramps? Sauna therapy should not be used as a replacement for medication without first consulting with a healthcare provider. While sauna therapy can be a natural and effective way to alleviate menstrual cramps, it may not suit everyone.
Q. Can sauna therapy worsen menstrual cramps? Sauna therapy should not worsen menstrual cramps if proper safety precautions are followed. However, if you experience discomfort or pain during your sauna session, it’s important to exit the sauna immediately and seek medical attention if necessary.
Q. Are there any long-term benefits to using a sauna for menstrual cramps? Regular sauna therapy can provide many long-term benefits, including improved circulation, relaxation, and detoxification. It also helps reduce the severity and frequency of menstrual cramps over time.
Q. Can you wear a pad in the sauna? Wearing a pad in the sauna is not recommended as it may cause discomfort or irritation. Instead, it’s recommended to use a tampon or menstrual cup, as these products are designed to be worn during physical activity.
Q. What naturally stops period cramps? Several natural remedies may help to alleviate menstrual cramps, including using a heating pad, practicing relaxation techniques, taking herbal supplements such as ginger or turmeric, and exercising regularly.
Q. What makes period cramps worse? Several factors can worsen menstrual cramps, including stress, poor diet, lack of exercise, and certain medical conditions such as endometriosis or fibroids. Maintaining a healthy lifestyle and seeking medical advice if you experience severe or persistent menstrual cramps is essential.
