Most people think of saunas as a luxury. A way to unwind. Sweat out the stress. Maybe soothe sore muscles after a workout. But for those navigating chronic conditions like diabetes, the benefits can go far deeper than that. And while heat therapy isn’t a cure, it’s quietly becoming a powerful tool in holistic wellness circles, especially when it comes to supporting blood sugar balance, circulation and metabolic health.
At Theraluxe, we’ve seen clients integrate their sauna into every part of life, from stress relief to cold exposure to long-term health management. If you’ve ever wondered whether saunas and diabetes go hand-in-hand, the answer is more nuanced (and promising) than most people realize.
Here are three things no one tells you and how to use the sauna wisely on your diabetes journey.
1. Saunas Can Improve Insulin Sensitivity – But It’s Subtle
Let’s start with one of the biggest questions we hear: Can sauna use actually support blood sugar levels?
Emerging research says yes, but not in the way most people expect.
Several studies have shown that regular heat therapy (including traditional saunas and infrared cabins) may help improve insulin sensitivity, especially in people with type 2 diabetes. The mechanism isn’t magic, it’s about how heat mimics the effects of exercise.
- When you sit in a sauna, your heart rate increases and your body works to cool down.
- This mild stress response activates similar cellular pathways as aerobic activity, like AMPK and heat shock proteins.
- Over time, this can contribute to improved glucose metabolism and cellular repair.
In a small 2015 pilot study, people with type 2 diabetes who used an infrared sauna three times a week for 20 minutes saw modest improvements in blood sugar control and energy levels after just three months. Other studies have linked sauna use with better insulin action, reduced oxidative stress and lower systemic inflammation, all critical pieces of the diabetes puzzle.
The key? Consistency. Just like with movement, the benefits of heat therapy are cumulative. It’s not about one sweat, it’s about the ritual.
2. Circulation Boosts Aren’t Just a Comfort – They’re Critical
Poor circulation is one of the most common (and dangerous) complications of diabetes. It can lead to cold extremities, numbness, slower wound healing and even neuropathy.
And this is where sauna truly shines.
Heat exposure causes vasodilation, or the widening of blood vessels, which in turn:
- Increases blood flow to the limbs
- Enhances oxygen delivery to tissues
- Promotes cellular waste removal
- Eases tension and reduces inflammation
For many people with diabetes, especially type 2, this improved circulation can lead to better mobility, faster muscle recovery and pain reduction, all without medication.
We’ve had clients tell us their feet no longer feel cold after a few weeks of consistent sauna sessions. Others find their post-workout soreness goes down faster or that the deep warmth soothes joint stiffness on flare-up days.
It’s these subtle shifts that create a deeper sense of wellbeing over time, one session at a time.
3. Stress Is the Hidden Saboteur – And Sauna Helps Regulate It
Ask any endocrinologist and they’ll tell you: stress spikes blood sugar. Even when you’re eating well and staying active, high cortisol levels can throw off your numbers and trigger inflammation.
That’s why stress management isn’t a luxury for people with diabetes, it’s essential.
Sauna is uniquely positioned to help here, combining three powerful elements:
- Stillness: The quiet space inside a sauna invites mindfulness, deep breathing and introspection
- Temperature therapy: The warmth helps melt away physical tension and calm the nervous system
- Routine: The act of showing up for yourself regularly creates a predictable anchor for your day
When your nervous system relaxes, your body comes back into balance. Blood sugar stabilizes more easily. Sleep improves. Cravings decrease. And your relationship with your health becomes more compassionate.
This is where we believe sauna truly becomes a wellness tool, not just a luxury.
Important Considerations: Safety First
Of course, like any wellness practice, sauna use with diabetes requires intentionality. Before incorporating regular heat therapy into your routine, keep the following in mind:
Check with your healthcare provider.
If you have uncontrolled blood sugar, heart conditions or advanced neuropathy, always get clearance first.
Hydration is non-negotiable.
Sauna can cause fluid loss, be sure to hydrate before and after with water and electrolytes.
Watch for signs of low blood sugar.
If you’re taking insulin or certain medications, heat may slightly enhance absorption. Always test levels before and after.
Keep sessions short and moderate.
Start with 10-15 minutes at a lower temperature (65-75°C) and build up as your body adjusts.
Protect your feet and hands.
If you have peripheral neuropathy, use sauna-safe slippers and a towel barrier to avoid burns or overheating sensitive areas.
What to Eat Before (and After) a Sauna Session With Diabetes
If you’re using sauna as part of a supportive diabetes routine, nutrition matters, especially around your session.
Pre-Sauna: Keep it Light and Balanced
Avoid heavy meals, but don’t go in fasted either (unless you’re used to it and have stable glucose levels). Consider:
- A small banana with a tablespoon of nut butter
- Greek yogurt with cinnamon and a sprinkle of chia
- Half an avocado on whole-grain toast
These combinations provide stable energy, gentle carbs, and healthy fat to prevent sudden drops in blood sugar.
Post-Sauna: Rehydrate and Replenish
You’ve lost fluid and electrolytes through sweat and possibly a little glucose. Now is the time to support your body with:
- Coconut water + a pinch of sea salt
- A protein smoothie with berries, spinach and almond milk
- A bowl of soup with root vegetables and lean protein
Think warm, easy-to-digest and mineral-rich. Your body will thank you.
How to Track Progress When Using Sauna for Diabetes Support
It’s not just about how you feel, although that’s important. Tracking certain markers can give you deeper insight into how sauna fits into your routine.
Here are a few easy, non-invasive ways to do it:
Glucose Monitoring
Use your CGM (continuous glucose monitor) or glucometer to check:
- Fasting glucose before sauna
- Glucose 30 minutes after sauna
- Trends over several weeks of regular use
Some users see small drops in blood sugar post-session, others notice more stable daily patterns overall.
Sleep Quality
Improved rest is a big benefit of sauna. Use sleep tracking tools (like Oura, Whoop or even a notebook) to track:
- Time to fall asleep
- Wakeups during the night
- Morning energy levels
Mood + Stress
A simple 1-10 rating for stress or mood before and after your sessions can help build a personalized feedback loop.
The goal isn’t perfection, it’s awareness.
Why Sauna Design Matters for Chronic Conditions
Not all saunas are created equal and for those managing diabetes or other health concerns, design matters more than ever.
Here’s what to look for in a supportive setup:
Low EMF Components
Especially in infrared cabins, low electromagnetic fields are essential for safety and peace of mind. Always ask your supplier for third-party EMF reports.
Easy Entry + Exit
Wide doorways, smooth benches and low thresholds can make a big difference if mobility is an issue.
Interior Lighting + Controls
Having soft, adjustable lighting and accessible temperature/humidity controls makes your sauna experience more comfortable and therapeutic.
At Theraluxe, our saunas are handcrafted with both luxury and practicality in mind, including models for those with specific mobility or health considerations.
Can Sauna Help With Diabetes-Related Fatigue?
Chronic fatigue is one of the most frustrating symptoms of living with diabetes, even when your numbers are stable.
The reason? It’s often a mix of:
- Poor sleep
- Inflammation
- Insulin resistance
- Mental burnout
Sauna addresses many of these root causes gently:
- Heat stimulates endorphins and improves oxygen delivery, reducing that heavy-limb sensation
- Mental stillness during a session can reset your nervous system, especially when combined with breathwork
- Post-sauna clarity often leads to better focus, productivity and emotional regulation
One of our clients described it best: “It’s like the fog lifts for a while and I feel like myself again.”
Using Sauna as a Bonding Ritual for Diabetes Support
Wellness doesn’t have to be lonely. In fact, the most sustainable health habits are often social.
If you or a loved one is managing diabetes, creating a sauna ritual together can:
- Build emotional connection
- Create shared accountability
- Replace stress-based habits with intentional stillness
Try scheduling sauna evenings with:
- Your partner or spouse
- A close friend also on a health journey
- A parent or teen for quiet, screen-free time
Make it special: add herbal tea, calming music, a shared stretch afterward. You’ll build consistency and connection, two things that matter deeply when managing a chronic condition.
How to Clean and Maintain Your Sauna With Diabetes in Mind
Last but not least, let’s talk hygiene.
Those managing diabetes may be more prone to infections, skin sensitivity or slower healing. That makes a clean sauna essential.
We recommend:
- Wiping down benches after each session with a vinegar-water solution
- Deep cleaning weekly with a gentle, sauna-safe wood cleanser
- Avoiding bleach or harsh chemicals (they can irritate the skin and disrupt your ritual)
- Using your own towel or sauna mat every time
We’ve written a full guide here: Sauna Maintenance 101: Cleaning Do’s & Don’ts Every Owner Should Know
And if you’re using sauna hats (which we highly recommend for comfort and safety), don’t forget to read our blog on that too:
The Unexpected Hero of Your Sauna Routine: The Sauna Hat
Small Habits, Big Results
When it comes to diabetes, every small choice adds up and so does every sauna session. What matters most is the intent behind the ritual.
- To relax your nervous system, not punish your body
- To restore circulation and mobility, not chase a fix
- To offer your body warmth, care and stillness, even on the hard days
You don’t need to overhaul your entire routine. Just start with 2-3 sessions a week. Stay hydrated. Show up gently. And let the sauna be a place where your body and mind work together again.
Before You Go
Sauna won’t replace your medication or your medical team, but it can become a powerful support system in your diabetes lifestyle. One that reduces stress, improves circulation and helps you feel more at home in your body.
If you’re ready to explore a traditional sauna that matches your home and your needs, explore our handcrafted models designed in British Columbia, Canada, with every detail built for longevity, comfort and healing.Visit theraluxe.ca to learn more.
Disclaimer: This blog is for informational purposes only and does not constitute medical advice. If you are living with diabetes or any chronic condition, please consult your doctor or a qualified healthcare provider before incorporating sauna use into your routine.
