This 20-Minute Gym Activity Could Help Ease Menopause Symptoms, Experts Say
Wellness experts at UK Saunas have revealed that a common gym habit can help women fight menopause symptoms, including weight gain, hot flashes and joint pain: Using a sauna.
Around 13 million women in the UK are currently peri-menopausal or menopausal. A Newson Health survey found 44% of women were forced to wait at least a year for menopausal hormone therapy after consulting a GP. However, research from the University of Massachusetts found that taking a daily sauna can reduce menopausal-related weight gain.
Brian Clarke, wellness expert at UK Saunas and Ice Baths, has outlined five ways a sauna can reduce menopausal symptoms in women, including preventing weight gain.
“Recent research suggests that spending time in a sauna could help women going through menopause manage their weight. It’s common to gain around 1 to 1.5 pounds a year during menopause, mainly due to hormone changes. These shifts can slow down metabolism and lead the body to store more fat. However, sitting in a sauna for 20 to 30 minutes a day can activate a protein that helps the body burn fat more efficiently and use energy better. It can also support healthy blood sugar levels by improving the way the body responds to insulin.”
How sauna use can help with menopause symptoms
- Helps reduce hot flashes: “As oestrogen levels drop during menopause, the body can struggle to regulate its temperature. This can trigger hot flushes and night sweats. Infrared saunas can encourage the production of heat-sensitive proteins and gently support hormone levels. Regularly using the sauna can help the body adapt to temperature changes, reducing the number and intensity of hot flushes over time.”
- Improves sleep hygiene: “Sleep problems are common in menopause, but infrared sauna sessions can encourage deeper rest. Using a sauna in the evening relaxes tight muscles and lowers stress hormones like cortisol. It also boosts the release of endorphins, natural chemicals that help you feel calm and content. Some studies show that regular sauna use can lead to more deep, restorative sleep.”
- Eases anxiety levels: “Mood swings, low energy, and anxiety can all happen during menopause. Infrared saunas may help ease joint pain and inflammation, while the warming effect helps lift your mood by releasing feel-good chemicals like endorphins. There’s even some evidence that regular heat therapy may increase serotonin, the brain’s natural mood stabiliser, in a similar way to exercise.”
- Supports heart and bone health: “Falling oestrogen levels during menopause can raise the risk of heart disease and weakened bones. But regular sauna sessions can improve blood flow, lower blood pressure, and support heart health much like gentle cardiovascular exercise. There’s also some evidence that they may help strengthen bones by increasing circulation to bone tissue.”
- Improves joints and skin health: “Joints are more likely to become stiff during menopause, but the sauna’s heat boosts circulation, helping muscles relax and easing aches and pains. This makes it easier to stay active and exercise. Additionally, saunas can also stimulate collagen production, which often lowers during menopause, improving skin texture, tone, and elasticity.”
The best way to use a sauna to ease menopause symptoms
“Start with short sessions of around 15 minutes at a temperature between 43C to 54C. This can already make a difference to your menopause symptoms. For more noticeable relief, try to use the sauna three to four times a week for 20 to 30 minutes each time.
Remember to listen to your body and adjust the time and frequency as needed. Remaining consistent with how you use the sauna will also contribute to treating menopause symptoms.
Before getting started, it’s a good idea to speak with your doctor, especially if you have any existing health issues. With the right advice and a steady routine, sauna therapy could help make this stage of life more manageable and improve your overall well-being.”
