The Health Benefits of Saunas for Midlife Women

This photograph was taken at a sauna in Beaumaris, North Wales. Just look at that view!

The Health Benefits of Saunas for Midlife Women: A Powerful Ally for Hormones, Skin, and Wellbeing

You probably know how I obsessed I am with saunas and with cold dipping. Any chance I get - I’m there!

As a long distance runner, and a fan of working out, as I approached mid life I felt that I needed to engage in activities that were more mindful. I was looking for activities that slowed me down and calm me down but which at the same time facilitated me continuing with my active lifestyle. And that’s when I started to investigate the health benefits of saunas.

As we reach mid life, hormonal changes during perimenopause and menopause bring a range of physical and emotional shifts—from disrupted sleep and low energy to changes in our skin health and metabolism.

Having undergone a full hysterectomy a couple of years ago, my body was thrown into menopause which obviously had an impact on me. While many solutions are proferred, there are few which are as naturally effective and enjoyable as a sauna.

In fact, the health benefits of saunas extend far beyond relaxation, offering real support for midlife women navigating this sometimes tricky stage of life.

Why Sauna Use Matters in Midlife

Perimenopause and menopause mark a drop in oestrogen and progesterone—two hormones that affect everything from mood to metabolism. These changes can result in increased stress, trouble sleeping, weight gain, and dry, aging skin. Heat therapy, particularly through sauna use, has been shown to address many of these symptoms by activating key systems in the body that regulate inflammation, circulation, and hormonal balance. This is something that I find totally fascinating.

A Natural Way to Support Hormones and Reduce Stress

Recent studies suggest that regular sauna use can help balance hormonal changes by activating heat shock proteins (HSPs). These proteins protect cells from stress and inflammation, both of which increase during the menopausal transition. A 2024 study by the University of Massachusetts Amherst even found that daily heat therapy in menopausal mice reduced weight gain and improved insulin sensitivity—suggesting powerful metabolic benefits.

How cool is this? Saunas may not only be a “wellness trend” but also a scientifically supported way to support hormonal health, stabilise blood sugar, and reduce midlife weight gain.

Here are some of the health benefits of saunas

The Skin-Deep Benefits: How Saunas Help Combat Menopausal Dryness

One of the more frustrating changes I noticed once I reached 50 was the seemingly rapid decline in skin quality. All was great at 46, 47, 48 and 49 but then when I reached 50. Bam! So much seemed to change. More lines appeared, saginess set in and my natural glow left the building.

With oestrogen levels dropping, the skin loses collagen, becomes thinner. It also retains less moisture. This often results in dryness, flakiness, and a loss of glow.

Having my hysterectomy didn’t particularly help this issue either (although it solved many other problems, for which I was very grateful.) When recently I had my skin analysed by a dermatologist, he told me that I didn’t have any oil whatsoever in my skin - and that this was down to the menopause. Shucks!

Improved Circulation = More Radiant Skin

One of the most noticeable health benefits of saunas is enhanced blood flow. Sauna heat causes blood vessels to dilate, improving circulation to the skin. This rush of nutrient-rich blood not only boosts cell regeneration but also stimulates the skin’s ability to hydrate itself. With improved circulation comes better delivery of oxygen and the building blocks needed for collagen production—helping skin look fresher and feel more supple.

Saunas May Support Collagen and Hydration

Infrared saunas, in particular, penetrate deeper into the skin and stimulate fibroblasts—cells that produce collagen, elastin, and hyaluronic acid. These compounds are essential for firm, hydrated skin and are often depleted during menopause. While more clinical research is needed, many midlife women report that regular infrared sauna sessions result in softer, plumper skin over time.

Additionally, sweating during a sauna session encourages the release of natural oils that moisturize the skin’s surface, reducing dryness and improving the skin’s barrier function.

Saunas for Better Sleep and Mood Stability

Hot flushes, night sweats, and sleep disturbances are hallmark symptoms of menopause—and they often go hand-in-hand with heightened stress and anxiety. Sauna use can help calm the nervous system by triggering the parasympathetic response, promoting relaxation and better sleep quality.

The heat also stimulates the release of endorphins, the body's natural feel-good chemicals, which can help lift mood and reduce anxiety. For many women, regular sauna sessions become a meditative ritual that supports mental clarity and emotional resilience.

Sauna Hats: Maximizing the Benefits Safely

One often-overlooked tool for enhancing sauna sessions—especially for those who want to stay in longer—is a sauna hat. These wool hats insulate the head, helping to regulate the body temperature during long heat exposure. By preventing overheating of the scalp and brain, sauna hats allow you to remain in the sauna longer and more comfortably—making it easier to access the full spectrum of benefits, especially those that require sustained exposure like improved skin health and deep detoxification.

For midlife women, who may be more sensitive to heat, sauna hats are a game-changer for safer, longer, and more effective sessions.

How Often Should You Use a Sauna?

To experience the health benefits of saunas, consistency is key. For midlife women, using a sauna 2–4 times per week for 10–20 minutes per session is a great starting point. As our bodies adapts to the heat, sessions can gradually be extended.

Hydration is crucial—drink water before and after each sauna session to help your body flush out toxins and stay balanced. Pairing sauna use with a simple skincare routine can also enhance its benefits on the skin.

In Summary!

The health benefits of saunas for midlife women are powerful and far-reaching—from hormone support and better metabolism to smoother skin and deeper sleep. As research continues to grow, saunas are proving to be a safe, natural, and restorative option for women seeking to take charge of their health during menopause.

Whether you prefer a traditional steam sauna or the gentle warmth of infrared, making sauna use a regular part of your routine—and adding a sauna hat for comfort—can help you feel more vibrant, balanced, and confident throughout midlife and beyond.

Glowing with health in the sauna!

Tempted to head to the sauna?

If you’re tempted to head to the sauna but aren’t quite sure of the etiquette, what you might need, what to expect, or the benefits, you can get access to my handy Sauna Solution Guide below.

Or if you’d like to listen to the podcast episode, you can also do that below! 👇

And if after having read this post you’ve decided that a sauna hat is the missing piece in your sauna routine, why not get one that’s both practical and stylish? My bright and cheery sauna hat is available on Amazon and is designed for those who love to combine function with something cheeky and bright. It features a trendy bucket hat design, meaning you’ll not only be protecting your head but also looking effortlessly cool while doing so.

As a bonus, it comes with a handy storage bag—perfect for keeping your jewellery, toiletries, or even your sauna hat safe between sessions.

And if you have any questions, please just drop me a message via my website (bethgoodrham.com) or via Instagram at bethgoodrham or at denham.derby

Much love,

Beth x

You can also read the transcript of the podcast below. I hope that you enjoy it!

INTRO
Hello and welcome to The Beth Goodrham Podcast, where we talk about lifestyle, health, family, and business issues that affect us midlife women.

In today’s episode, we’re diving into one of my absolute favourite topics — the health benefits of saunas for midlife women.

If you’re new here, thank you so much for joining me. I know how busy life can be, so I’m genuinely grateful that you’ve taken a few minutes out of your day to tune in. If you stay until the end, that would be absolutely fabulous.

If you’re anything like me, you probably listen to podcasts while you’re out for a walk, getting ready in the morning, putting on your makeup — or even in the shower! However you’re listening, I hope this podcast fits nicely into your daily routine.

Now, if you already know me, you’ll know how obsessed I am with saunas — and cold dipping too. I’m even thinking about getting a sauna at home! I already have my cold dipping pod, which I use as many times a week as I can. The other night I went in under the full moon with an owl hooting nearby, and honestly, I couldn’t have been happier. Add a sauna to that mix, and I’m in heaven.

MY JOURNEY TO SAUNAS
As a long-distance runner, I’ve always been active. But as I reached midlife, I realised I needed activities that were more mindful — things that helped me slow down, balance my stress, and restore my energy. Yoga and bread-making became part of that, but saunas really changed everything.

They give me that perfect combination of rest and reward — I’m relaxing, but I still feel like I’m doing something positive for my body.

WHY SAUNAS HELP IN MIDLIFE
During perimenopause and menopause, our hormones shift dramatically. Sleep gets disrupted, energy drops, our skin changes, and metabolism can slow.

A few years ago, I had a full hysterectomy, which threw me straight into menopause. It was a huge adjustment. While there are plenty of options out there to help us through this stage, few are as naturally effective — or as enjoyable — as a sauna.

Research shows that saunas benefit us far beyond relaxation. Heat therapy can help balance hormones, reduce inflammation, and improve circulation.

Regular sauna use activates heat shock proteins — or HSPs — which protect cells from stress and inflammation, both of which increase during menopause.

A 2024 University of Massachusetts study even found that daily heat therapy in menopausal mice reduced weight gain and improved insulin sensitivity. Who knew mice went through menopause?! But seriously — it’s amazing evidence that saunas may support hormonal balance, blood sugar regulation, and metabolism during midlife.

THE SKIN BENEFITS
Let’s talk about skin — because wow, what a change that can be. I loved how I looked at 46. But by 50, it felt like everything shifted overnight — more lines, less glow, and that “where did my radiance go?” feeling.

As estrogen drops, we lose collagen, our skin becomes thinner, and it retains less moisture. A dermatologist once told me I had no oil whatsoever in my skin — all due to menopause!

But saunas can really help. The heat dilates blood vessels, improving circulation and delivering oxygen and nutrients to the skin. That boosts collagen production and helps the skin rehydrate naturally.

The result? A post-sauna glow that no highlighter can match.

Regular sauna use encourages sweating, which helps release natural oils that moisturize the skin and strengthen the skin barrier. Many midlife women notice plumper, softer skin over time — and I can absolutely vouch for that.

BETTER SLEEP & CALMER MOODS
Hot flushes, night sweats, and anxiety can make sleep elusive during midlife. Saunas help by triggering the parasympathetic nervous system — the body’s “rest and restore” mode — which promotes relaxation and better-quality sleep.

They also release endorphins, those wonderful feel-good chemicals we usually associate with exercise. But in a sauna, you get that same natural lift without needing to do a workout.

For me, saunas have become a sort of meditative ritual — a place to slow down, clear my mind, and reset emotionally.

Earlier this year, I went on a retreat where we did sauna and cold dips before a learning session. Half of us were so relaxed afterward that we could barely keep our eyes open! So if you struggle with sleep — whether it’s falling asleep or staying asleep — I’d really recommend trying a sauna. Even two good nights of sleep a week can make a huge difference.

HOW TO START
People often ask, “How often should I use a sauna?”

For most women, two to four sessions per week for 10 to 20 minutes is a great starting point. Consistency is key — not duration.

And there’s no single right way to enjoy it. I’ve done beach saunas in Wales where we ran into the sea afterward — magical. I’ve done mountaintop saunas with cold plunge pools and cosy indoor ones with friends, chatting and laughing late into the night.

Winter evenings, soft rain outside, and the gentle warmth inside a sauna — it’s the perfect antidote to life’s chaos.

A QUICK TIP: SAUNA HATS!
If you’re new to saunas or find them uncomfortable, try a sauna hat. They insulate your head from the heat, keeping your temperature balanced so you can stay in longer and enjoy all the benefits.

They’re especially good if you have coloured or fragile hair — they protect it from drying out. I actually sell sauna hats on Amazon.com if you’d like to have a look. I’ll pop the link in the show notes.

RESOURCES & LINKS
If you’d like to learn more, I’ve created a free download called The Sauna Solution: A Simple Way to Feel Better in Your Body and in Your Life.

It covers the benefits of saunas, how to get started, FAQs, and a few rituals to help you make it part of your week. You’ll find the link in the show notes or on the blog post that accompanies this episode.

I’ll also link the book The Power of Hot and Cold — written by two Finnish women about sauna culture. It’s absolutely fascinating — from how saunas are used for births and farewells, to how Finnish leaders have even held important meetings in them. It’s a beautiful celebration of the sauna’s role through every stage of life.

OUTRO
Thank you so much for listening today. If you enjoyed this episode, please rate and review The Beth Goodrham Podcast on your favourite podcast player. It really helps other women discover the show.

You can find me on Instagram at @bethgoodrham, or email me at mail@bethgoodrham.com — I’d love to hear your thoughts.

Have a fabulous rest of your day, and thank you again for being here.
Lots of love — take care, and bye for now.